Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers20 Mountain climbers10 Ring rows WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 40 Calorie bike30 Burpees40 KBSRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats5 Hanging knee raises10 Ring rows WOD For time: 1,500 Meter row50 Wall balls25 Toes-to-bar400 Meter run 17 Minute time cap Accessory 3 Sets: 100 Meter farmer carry10 Double DB rows 3 Sets: 20 Alternating hammer curls5-10 DipsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Samson lunges10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 3 Snatches @ 70% WOD 5 Rounds for time: 10 Single DB step-ups 50/3512 Double DB deadlifts 50/359 Double DB hang power cleans 50/356 Double DB STOH 50/35 18 Minute time cap Hybrid Conditioning (5:30) For time: 800-400-200m run30-20-10 Goblet lungeAlternating DB snatchGoblet squatSit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tri extension10 DB floor press10 Ring rows Strength/Skill Bench press 5-5-3-3-2-1-1-1 Build to a heavy single WOD 15 Minute AMRAP: 15 Calorie row or ski5/3 Strict pull-ups10 Push-ups Hybrid Conditioning (10:30) For time: 800-400-200m run30-20-10 Goblet lungeAlternating DB snatchGoblet squatSit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope:15 HS or plank hold3 Inchworms5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3-3 70% WOD For max reps: 6 sets::20 Bike for calories:10 rest 6 sets::20 Shuttle runs (25 ft):10 rest 6 sets::20 KB Russian swings 70/53:10 rest 6 sets::20 Wall walks:10 restRead more