Warm-up 2:00 bike, row, ski 3 Sets: 5 L seated shoulder press20 Banded pull aparts10 DB deadlifts:15 Jump rope Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD 18 Minute AMRAP: 3 DB man makers 50/356 Pull-ups24 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers:15 Palloff hold/side10 Halo squats Strength/skill Back squat 6-6-6-6-6 60% WOD 4 Rounds for time: 400 Meter run10 Box jumps or step-ups 24/2020 Russian KBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers5 Up downs10 Ring rows or 5 strict pull-ups WOD Teams of two, one person working at a time, complete four rounds for time: 400 Meter medicine ball run 20/1430 Deadlifts 185/12520 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Walking lunges:15 HS or plank hold10 Sit-ups10 KB deadlifts Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 10 Alternating DB snatch 50/3510 Single DB box step-ups 50/35 20′10 DB pull throughs 50/35100 Meter suitcase carry 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang5 Bottoms up KB press/arm Strength/Skill 5 Sets: 2 Hang cleans + 2 Cleans WOD Complete 5, 3 minute AMRAPS: 250 Meter row10 Push press 75/55Toes-to-bar x max reps Rest 1 minute between each Hybrid Conditioning (5:30) For time: 4,000 Meter row Every 2:00 minutes, complete 5 burpees over the rower.Read more