Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Scap pull-ups10 Walking lunges WOD 16 Minute AMRAP: 15 Calorie row or ski10 KB goblet reverse lunges 70/535/3 Strict pull-ups Accessory 3 Sets not for time: 10 Bulgarian split squats/side10 Supine ring rows5 Turkish Sit-ups/sideMax bar hangRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 PVS pass through lunges Strength/Skill 5 Sets: 2 Hang power cleans + Power clean WOD 5 Rounds for time: 400 Meter run5 Hang power snatch 115/7510 Box jumps or step-ups Hybrid Conditioning (5:30) 8:00 AMRAP:50′ Sled push100 Meter farmer carry 2:00 Rest 8:00 AMRAP:20 Alternating DB snatches400 Meter run 2:00 Rest 8:00 AMRAP:50 Air squats500 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Banded OH tricep extensions10 Banded good mornings10 Double DB row Strength/Skill 4 Sets: 10 Double DB deadlifts7 Bench press @ 70%10 Barbell row WOD 15 Minute AMRAP: 5 Toes-to-bar10 Wall balls 20/1415 Russian KBS 53/35 Hybrid Conditioning (10:30) 30 Minute AMRAP: 200 Meter farmer carry5:00 bike, calories200 Meter farmer carry5:00 Ski, calories200 Meter farmer carry5:00 Row, caloriesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Alternating DB shoulder press20 Banded pull-aparts10 Samson lunges:15 Jump rope Strength/Skill Push press 3-3-3-3 85% WOD For time: 50 Double-unders50 Cal row or ski50 Sit-ups50 Single DB step-ups 50/35 20″50 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo goblet monster walk:15 Bar hang10 Pineapple pickers5 Plank burpees Strength/Skill Back squat 3-3-3-3 85% WOD 3 Rounds for time: 10 Pull-ups10 Ground to overhead 95/6510 BurpeesRead more