Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Back squat 6-6-6-6 @70% WOD On a 15:00 clock: 40 Burpees over the bar40 Wall balls 20/14800 Meter runMax-reps hang squat cleans in the remaining time 155/95Read more

Strength/Skill Clean 12 Minutes to build to a heavy single WOD Teams of two, one person working at a time, complete the following: 50 Burpee pull-ups800 Meter medicine ball run 20/1450 Burpee toes-to-bar400 Meter medicine ball run50 Burpee DB deadlifts 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC overhead squats:20 Palloff hold20 Mountain climbers Strength/Skill Overhead squat or front squat 5-5-5-5 weight by feel WOD Complete 4 sets for max reps: :30 Alternating DB snatches 50/35Rest :30:30 Single DB reverse lungeRest :30:30 DB facing burpeesRest :30 Hold DB anyway you choose during lungesRead more

Warm-up 400 meter jog then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows10 Sit-ups Strength/Skill Tempo deadlifts 7-6-5-4 @ 20X1 WOD EMOM 16 minutes for max reps/time: Min. 1 | Max hollow holdMin. 2 | Max DB bench press 50/35Min. 3 | Max hang from a pull-up barMin. 4 | Max horizontal ring rows Score is total seconds held + total reps completed Perform just one attempt on the holds each minute Use a box to get fully horizontal Scale hollow holds with tuck holdsRead more

Warm-up 2:00 bike, row, ski 3 sets: 20 Single unders10 Goblet squats10 Pass throughs:10 Bar hang WOD 7 Minute AMRAP: 250 Meter row100 Meter farmer carry 70/5310 Hang power snatches 115/75 Rest 2 minutes 7 Minute AMRAP: 250 Meter ski30 Wall balls 20/1410 Hang power cleans 135/95 Rest 2 minutes 7 Minute AMRAP: 200 Meter run30 Air squats50 Double-undersRead more