Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 2-2-2-2-2-2 from the rack, weight by feel WOD 10 Minute AMRAP: 10 Push press 95/6515 Deadlifts 95/6510 Box jumps or Step-upsRead more

Warm-up 3 sets: 5 cal bike, row, ski20 Singles10 Pineapple pickers10 Sampson lunges WODEvery 6 minutes for 30 minutes (5 sets): 30 Cal Bike or 35 Cal ski50 Double-unders10 KBS 70/53 -Scale to achieve at least one minute rest-Score = slowest setRead more

Strength/Skill Back squat 7 Sets: 4 reps @ 70% WOD 2 Rounds for max reps: 1:00 Burpee pull-upsRest 1:001:00 Wall walksRest 1:001:00 Minute row, caloriesRest 1:00Read more

Strength/Skill Clean 3-3-3-3-3 @70% WOD Teams of two, one person working at a time, 18 Minute AMRAP: 10 Ground to overhead 135/9540 Box step-overs 24/20400 Meter run Run togetherRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 3-3-3-3-3 weight by feel WOD 12 Minute AMRAP: 10 Alternating DB snatch 50/3510 Alternating pistols10 Toes-to-barRead more