Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers5 Up downs10 Ring rows or 5 strict pull-ups WOD Teams of two, one person working at a time, complete four rounds for time: 400 Meter medicine ball run 20/1430 Deadlifts 185/12520 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Walking lunges:15 HS or plank hold10 Sit-ups10 KB deadlifts Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 10 Alternating DB snatch 50/3510 Single DB box step-ups 50/35 20′10 DB pull throughs 50/35100 Meter suitcase carry 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang5 Bottoms up KB press/arm Strength/Skill 5 Sets: 2 Hang cleans + 2 Cleans WOD Complete 5, 3 minute AMRAPS: 250 Meter row10 Push press 75/55Toes-to-bar x max reps Rest 1 minute between each Hybrid Conditioning (5:30) For time: 4,000 Meter row Every 2:00 minutes, complete 5 burpees over the rower.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Jump rope10 Hanging knee raises10 Goblet squats Strength/Skill 3 Rounds, not for time: 10 Back rack reverse lunges3 High box jumps12 V-ups or tuck-ups WOD 3 Rounds for time: 30 Wall balls 20/1450 Double-unders30 Sit-ups Hybrid Conditioning (10:30) For time: 4,000 Meter row Every 2:00 minutes, complete 5 burpees over the rower.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts10 KB deadlifts Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD EMOM for 18 Minutes: Station 1|10 DipsStation 2|100 Meter D-ball carry 100/70Station 3|:30 Bike x max calsRead more