Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 PVC pass throughs5 Bottoms up KB press Strength/Skill 5 Sets: 2 Hang power + Power snatch WOD 4 Rounds for time: 25 Push-ups100 Meter single DB OH carry 50/3525 KBS 53/35 -Switch arms at turnaround during carry Hybrid Conditioning 5:30 15 Minute AMRAP: Row 500 meters100 Meter farmer carryRun 400 meters Rest 2 minutes 15 Minute AMRAP: Ski 500 meters50′ Sled pushBike 10 CaloriesRead more

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Bulgarian split squats/side10 Banded good morning10 Sit-ups Strength/skill 4 Sets, not for time: 100 Meter D-ball carry8 DB Romanian deadlift10-15 V-ups WOD Ten rounds for time: 5 Toes-to-bar15 Air squats20 Double-unders 16 Minute time cap Hybrid Conditioning 10:30 For time: Run 400 metersSki 750 meters75 Wall ballsRun 400 Meters Rest 2 Minutes Run 400 MetersRow 750 Meters200′ Walking lungeRun 400 MetersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Ring rows10 Pineapple pickers Strength/Skill 5 Sets: 7 Bench press7 Wide grip barbell row WOD 16 Minute AMRAP: 5 Hang power cleans10 Burpees over the bar15 Calorie row or ski -Choose a HPC weight that can be completed unbroken-Score = rounds, weightRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog10 Air squats5 Bottoms up KB press Strength/Skill Front Squat 5 70%5 75%3 80%3 80%3 80% WOD 3 Rounds for time 400 Meter run20 Pull-ups20 Single arm DB push press -Split push press between arms as neededRead more

Warm-up 3 Sets: :15 Plank pr HS hold10 Pineapple pickers5 Bottoms up KB press/side WOD Teams of two, complete three rounds for time: 400-m DB farmers carry 70/5325 Partner med ball sit-ups 20/1425 Hang clean-to-overhead 115/75 Both partners walk during carry and switch who carries as needed.Read more