Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs:15 Bar hang5 Double DB shoulder press:15 Tuck hold Strength/skill 5 Sets: 2 Shoulder press + 2 Push press + 2 Push jerk WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 Shuttle run x 25′:30 Rest1:00 Sit-ups:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 6-6-6-6-6 75% WOD For time: 21-15-9 Row/ski/bike, caloriesKBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/side10 Sit-ups10 Ring rows WOD Teams of two, alternate movements for 20 minutes: 10 Calorie bike5 Push jerks 135/95 from rack100 Meter med ball run 20/1415 V-ups or tuck-ups12 Calorie rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Air squats10 Sit-ups WOD For time: 400 Meter suticase carry 70/5330 Burpees20 Front squats 155/10510 D-ball to shoulder 100/70 15 Minute time cap Accessory 3 sets, not for time: :15 KB horn goblet hold10 DB skull crushersHandstand or plank hold x max time20 Alternating DB hammer curlsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 PVC pass through lunges:15 Bar hang Strength/Skill EMOM x 7 minutes High hang snatch x 3 reps 50-60% WOD 5 Sets for max reps: :30 Pull-ups:30 Rest:30 Bike, calories:30 Rest:30 KBS 70/53:30 Rest Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run25′ Burpees broad jumps25′ Walking DB lunges15 Calorie bike200 Meter farmer carry250 Meter rowRead more