Warm-up 3 sets: 1:00 bike, row, ski10 PVC pass throughs:20 Bar hang10 Samson lunges WOD EMOM for 21 minutes: Minute 1 Burpee pull-ups x max repsMinute 2 Box jumps or step-ups x 8 24/20Minute 3 Hang snatch x 3 115/75Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill Clean 3-3-3-3-3 80% WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 10/4/2023Read more

Strength/Skill Bench press 4-4-4-4-4 WOD 5 rounds for time: 10 Push press 95/6510 Burpees over the bar15 Calorie row or skiRead more

Strength/skill 4 sets: 8 Supine barbell rows100 Meter D-ball carry:30 Tuck or hollow hold WOD 12 Minute AMRAP: 3 Strict HSPU6 Toes-to-bar12 Alternating pistolsRead more

Strength Front squat 5-5-5-5 @21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 1/2/2023Read more