Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows20 Shoulder taps3 Inchworms WOD EMOM for 30 minutes (5 sets):Station 1: 1-3 Rope ClimbsStation 2: 10-15 DipsStation 3: 50 foot DB Walking Lunges 50/35Station 4: :45 Bike, caloriesStation 5: 100 Meter Farmer Carry 53/35Station 6: Rest Hybrid Conditioning (10:30) For time: 2,000 Meter row1,500 Meter ski80 Calorie bikeRead more

Have a minute? Please consider leaving a 5 star google review. Click here to leave a review Warm-up 2:00 Bike, row, ski 3 Sets: :15 Bar hang20 Banded pull-aparts20 Mountain climbers:15 Jump rope Strength/Skill 5 Sets: 4 Bench pressWeighted strict pull-ups x max reps WOD 12 Minute AMRAP: 20 Russian KBS 70/5310 V-ups20 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side:15 Bar hang10 Sampson lunges Strength/Skill Front squat 2-2-2-2-2-2 @ 22X2 WOD Two rounds for time: 25 Calorie row25 Thrusters 75/5525 Burpees over the barRead more

WOD Teams of two, alternate full rounds for 20 Minutes: 3 Ground to overhead6 Box jumps or step-ups12 Air squatsRead more

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 7 Rounds for time: 250 Meter row or ski5 Toes to bar250 Meter row or ski10 Burpees 30 Minute time capRead more