Warm-up 2:00 bike, row, ski 3 sets: :15 Palloff hold/side:15 Bar hang5 KB press/side Strength Front squat 2-2-2-2-2 @22X1 WOD 10 Minute AMRAP: 30 walking lunges6 strict pull-ups5 KB push presses/arm 53/35Read more

Strength/Skill Clean 3-3-3-3-3 85% WOD Teams of two, one person working at a time, 15 Minute AMRAP: 20 Burpees10 Ground to Overhead 135/95Read more

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 pvs overhead squats Strength/Skill 5 sets: Snatch x 3 reps @ 75% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 8/3/3023Read more

Strength 4 sets: 6 Supine barbell rows5 Paralette passthroughs:30 HS hold WOD Every :90 for 5 sets: Station 1 – 100 Meter D ball carry 100/70Station 2 – 3 Rope climbsStation 3 – 1:00 Max calorie skiRead more

Warm-up 3 Sets: 1:00 bike, row, ski10 Pineapple pickers10 Walking lunges10 Ring rows Strength/Skill Bench press 2-2-2-2-2-2 WOD For time: 21-15-9 Deadlift 225/155Burpee box jumps or step-ups 24/20Read more