Warm-up 2:00 bike, row, ski 3 sets: 20 single-unders5 bottoms up KB press/side:20 HS hold or plank Strength/Skill Push press 4-4-4-4 @ 80% WOD EMOM for 12 minutes: Min. 1 | 4 strict pull-ups + 10 push-ups + 15 air squatsMin. 2 | Max-rep double-unders– Score is total reps.Read more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Front squat 15 Minutes to build to a heavy single WOD For time: 30 Deadlifts 225/155400 Meter run50 KBS 53/35Read more

Strength/Skill Clean 4 sets: 3 reps @ 85% WOD Teams of two, oe person working at a time, complete the following: 100 Calorie bike50 Push press 95/6550 Burpees50 Push press100 calorie skiRead more

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run10 Toes-to-bar20 Wall ballsRead more

Strength/Skill Tempo deadlift 11-9-7-6 @ 20X1 WOD For Time: 50 Bench press 135/9550 Sit-ups50 Box step-overs 20/14Read more