Warm-Up 2 Minute Bike or Row 3 Sets: 10 Air squats:15 Squat hold10 Pineapple pickers:15 Plank or HS hold Strength/Skill EMOM for 30 Minutes Station 1 KB Goblet squat x 7 70/53Station 2 Single arm farmer carry x 100 meters 70/53Station 3 Row x :30 Max calories Score = row caloriesSwitch farmer carry arm at half wayRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through50 Meters running high knees50 Meters skipping high knees10 Single arm db press/arm Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD 4 Rounds for time: 400 Meter run12 Power snatch 95/6512 Burpees over the barRead more

Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks:15 Bar hang20 Mountain climbers Strength/Skill Back squat 5-5-5-5 @ 75% WOD For time: 30-20-10 Walking lungesHand release push-upsPull-upsRead more

WOD Teams of two, one person working at a time: 1 Mile Medicine ball relay (4×400)20 DB Ground-to-Overhead 50/3540 DB Lunges60 DB Defecit push-ups40 DB Lunges20 DB Ground-to-Overhead1 Mile Medicine ball relay (4×400)Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 PVC passthrough lunges:15 HS or plank hold10 Sit-ups Strength/Skill 4 Sets: HS walk x max distance or Wall walks x 3Single arm KB front rack carry x 100 metersSingle arm DB row x 5/arm WOD 4 Sets for max reps: :30 Wall balls 20/14Rest :30:30 Hang power snatch 95/65Rest :30:30 Toes-to-barRest :30Read more