Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 12 reps @ 60%9 reps @ 65%7 reps @ 75%5 reps @ 80%2 reps @ 85% Perform 8 DB rows/arm in between sets WOD 3 Rounds for time: 8 Front Squats 155/10512 Box jumps or step-ups400 Meter run Hybrid Conditioning (10:30) For time: 1 Mile run50 Wall balls 14/102,000 Meter row50 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/arm10 Pineapple pickers:15 Bar hang Strength/Skill Push jerk 4-4-4-4-4 70% WOD 15 Minute AMRAP: 10 Single arm DB hang clean to OH 50/358 Toes-to-bar10 Burpees over DB (DB facing) – Perform 5 clean to OHs with one arm, and then switch.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 6-6-6-6-6 65% WOD Complete 5, 3 Minute AMRAPs: 500 Meter row or skiMax KBS in remaining time Rest 1 minute between each setRead more

WOD Teams of two, 20 Minutes: 500 Meter row or ski*5 Power cleans10 Goblet reverse lunges5 Burpees *One partner rows while the other completes as many rounds of the other movements. Alternate after each row.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Sit-ups Strength/skill Deadlift 12-10-8-6 @ 20X1 WOD 12 Minute AMRAP: 100 Meter Suitcase carry 70/5310 Hang power snatch 75/5510 Toes-to-barRead more