Warmup
Row 500m
1 Length Stiff Leg Bear Crawl
1 Length Crabwalk
12 HSPU
Skill
HS Walk
WOD
15 min EMOM
Min 1: 30 Double Unders
Min 2: 2 Rope Climbs
Min 3: 15 KB Swings (2/1.5)
Warmup
Row 500m
1 Length Stiff Leg Bear Crawl
1 Length Crabwalk
12 HSPU
Skill
HS Walk
WOD
15 min EMOM
Min 1: 30 Double Unders
Min 2: 2 Rope Climbs
Min 3: 15 KB Swings (2/1.5)
Warmup
Row 5 min
Run 400m
50 Double Unders
Strength
12 min EMOM
Min 1: 5 Front Squats
Min 2: 5 Strict Pullups or 2 Rope Climbs
WOD
3 Rounds
Row 1k
Rest to recovery
REC
Coach Led Mobility
Warmup
Ski 500m
2 Rounds
12 Pushups
6 Knee Jumps
Strength
Every 30 sec for 6 min
1 Squat Clean Thruster
WOD
4 Rounds
In 2 min:
8 Deadlifts (225/155)
25' Sled Pull
Ride, Row or Ski Max Cal
Rest 2 min
REC
3x12 Ring Pushups, elevate feet for more challenge
Warmup
Row 750m
6 Wall Walks
Strength
10 min EMOM
Min 1: 6 Strict Press
Min 2: 30 sec of GHD/Abmat Situps
Partner WOD
5 Rounds
10 Synchro Burpees
10 Synchro HSPU
10 Synchro T2B
Rest 1 min
REC
2 min Max Pistols