Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sit-ups10 Pineapple pickers WOD Teams of two, alternate full rounds for 18 minutes: 5 Toes-to-bar5 Burpees5 KBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sit-ups10 DB floor press WOD 3 Minutes: 400 Meter row/ski20 Air squatsMax rep push press in remaining time 95/65 Rest 1 Minute between sets -Complete for a total of 4 sets-Scale row to a distance you can complete under 2 minutes-Perform push press from the rack Accessory 3 sets: 10 V-ups/tuck-upsRest 30 seconds15 DB bench pressRest 30 seconds15-20 Banded OH triceps extensionsRest 30 seconds Followed by… 3 sets:Max rep strict pull-upsRest 1:00Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings100 Meter jog10 Sit-ups10 DB floor press Strength/skill EMOM for 8 minutes Clean x 2 reps @ 75% WOD 5 Rounds for time: 10 Deadlifts 185/12510 Dips10 Box jumps/step-ups 24/20 Hybrid Conditioning (5:30) For time: 1 Mile run 60-40-20 KBS 53/35Air squats 2,000 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Plank/HS hold10 Ring rows Strength/skill 4 Sets, not for time: 8 Bulgarian split squats/side8 Single arm DB rows/side6 Turkish get-ups -Split get-up reps between arms WOD 12 Minute AMRAP: 250 Meter row/ski25′ Walking lunges20 Sit-ups25′ Walking lunges Hybrid Conditioning Every 10 minutes for 40 minutes: 400 Meter row100′ Burpee broad jumps400 Meter run20 Wall ballsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 3 Rounds for time: 400 Meter run15 Pull-ups5 DB Man makers 50/35Read more