Warm-Up2:00 Bike, Row, Ski 2 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold10 Goblet Squats Strength/Skill Back Squat6-6-6-6 @70% WOD Complete 2 rounds for time: 500 Meter Row or Ski10 Hand Release Push-ups10 Double DB Hang Power Cleans 50/3510 Hand Release Push-upsRead more

Strength/Skill Snatch 5 Sets: 2 Below Knee + 1 From Ground @ 65% WOD Teams of Two, one person working at a time, alternate full Rounds… 15 Minute AMRAP: 3 Deadlifts 275/190*5 Burpee Box Jumps or Step-Ups 24/20 *Choose a weight that can be performed unbroken throughout.Read more

Warm-Up 2:00 Bike, Row, Ski 3 Sets: 10 Ring Rows10 Lunges:15 Bar Hang:30 Squat Hold Strength/Skill Pause Front Squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 5 Curtis-P Complex 75/5510 Pull-UpsRead more

Warm-Up 1 Set: 2:00 Bike or Row (slow)20 Air Squats20 Shoulder Taps 1 Set: 1:30 Bike or Row (med)20 Reverse Lunges20 Mountain Climbers 1 Set: 1:00 Bike or Row (fast)20 Walking Lunges10 Inchworms Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 RestRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :30 Single Unders:30 Mountain Climbers:30 Pineapple Pickers:30 Air Squats Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 3 Burpees5 Wall Balls 20/147 KBS 70/5314 Double-UndersRead more