Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Front squat 12 minutes to build to a heavy single. WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time cap Compare to: 1/8/2024Read more

Strength/skill Clean 3-3-3-3-3 65% WOD Teams of two, alternate movements 15 Minute AMRAP 5 Pull-ups5 Burpees5 Deadlifts 225/155Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Ring rows10 Sit-ups:15 Bar hang WOD 5 Rounds, not for time: Bench press x 3D ball carry x 100 metersBarbell row x 8OH plate sit-ups x 10Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges5 Bottoms up KB press20 Banded pull aparts Strength/Skill Snatch 3-3-3-3-3 70% WOD 5 rounds for time: 12 Push presses 75/5512 Alternating back rack lungesRead more

Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Walking lunges:15 HS or plank hold10 Sit-ups Strength/Skill 4 sets, not for time: HS walk x 50′ or wall walk x 3Dips x 10V-ups or Tuck-ups x 10 WOD For time: 50 Calorie bike50 Calorie ski800 Meter runRead more