Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Walking lunges:15 Plank or HS hold Strength/Skill Deadlifts 9-7-5-3 @20X1 WOD 15 Minute AMRAP: 20 Calorie row or ski5 Power cleans 15 Burpees over-the-bar -Choose a weight that can be completed unbroken -Score = rounds, weight Hybrid conditioning (5:30) 30 Minute AMRAP: 60 Calorie row50 DB deadlifts40 Wall balls30 DB hang power cleans20 Calories bikeRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges:15 Bar hang:15 Jumps rope Strength/Skill 3 Sets, not for time: 100 Meter Single KB front rack carry10-15 Dips10 DB rows/arm WOD 20 Minute ARMAP: 4 T2B8 Push-ups16 Double-unders Hybrid Conditioning (10:30) 10 Minute AMRPAP: Row, meters 10 Minute AMRAP: 250 Meter ski15 Push-ups 10 Minute AMRAP: 10 Calorie bike100 Single-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold5 DB shoulder press @505010 walking lunges Strength/skill Push jerk 5-5-5-5-5 65% WOD 5 Rounds for time: 20 Single DB box step-overs 20″ 50/3510 DB pull throughs 50/3520 Sit-upsRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/Skill Back squat 6-6-6-6-6 60% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 9/8/2025Read more

WOD Teams of two, alternate full rounds for 20 Minutes: 100 Meter run2 Power cleans 155/053 Push jerksRead more