Warm-up 2:00 bike, row, ski then, 3 sets: 10 PVC pass-through lunges:20 bar hang10 Ring rows Strength/Skill 5 Sets: Snatch x 3 reps WOD For time: 50 calorie bike400 meter med-ball run 20/14400 meter single famer carry 53/35200 meter double farmer carryRead more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 halo monster walks10 goblet squats10 ring rows:30 plank or hs hold Strength/Skill Back squat 14 Minutes to build to a heavy single or work on technique WOD 15 Minute AMRAP: 8 Pull-ups10 KB Goblet squats 53/3512 KBSRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded good mornings10 Reverse lunges3 Inchworms Strength/Skill Tempo deadlift 11-9-7-6 @ 20X1 WOD 10 Rounds for time: 7 Hand release push-ups10 Sit-upsRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press10 Moutain Climbers Strength/Skill Shoulder Press 10@55%8@60%6@65%4@70%4@75% WOD Complete the Following For Time: 1,000 Meter Row or ski Then, 3 Rounds.. 15 Push press 95/6515 Burpees Over the BarRead more

Strength/Skill Front squat 4 Sets: 4 @ 70% WOD 10 Minute AMRAP: 10 Alternating front rack lunge 75/5520 Double-unders10 Toes-to-barRead more