Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Back Squat 3@75%3@80%3@85%2@90 WOD 3 Rounds for time: 15 Thrusters 95/65400 Meter runRead more

Strength/Skill Snatch 4 Sets: 3 @ 80% WOD Teams of two: 1,000-m row400-m weighted front carry 100/7060 Deadlifts400-m weighted front carry1,000-m row -Use 2 Kbs, 2 Dbs, or a Dball for front carryRead more

Warm-Up 400 Meter Jog 3 Rounds: 50′ Skipping High Knees20 Banded Pull-aparts:20 Plank or HS Hold Strength/Skill 5 Sets: 1 Hang Clean + 1 High Hang Clean + 3 Front Squats WOD 10 Minute AMRAP: 8 DB Box Step-Ups 50/35 each hand 20″3 DB Man Makers 50/35Read more

Warm-Up 1:00 Row or Ski (slow pace)10 Ring Rows15 Air Squats :45 Row or Ski (medium pace):20 Bar Hang10 Reverse Lunges :30 Row or Ski (fast pace):20 Bar Hang20 Mountain Climbers Strength/Skill 3 sets, not for time: :30 HS Hold12 Alternating Pistols5-10 Strict Supine Pull-Ups WOD Complete the following for time: 50-40-30-20-10Calorie Row or Ski10-20-30-40-50Sit-Ups Alternate between movements 18 Minute Time CapRead more

Warm-up 4 Minute Bike, Row, or Ski 2 sets: :30 Samson lunges:30 knee push-ups:30 pineapple pickers:30 air squats:30 scap pull-ups Rest :10 between movements Strength/Skill Back Squat 4-4-4 @85% WOD From the rack EMOM For 10 Minutes: Push Press x 5 (increase weight every other set) Immediately followed by… EMOM For 5 Minutes: Push Press x 1 (increase weight each set if comfortable)Read more