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

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 7 Sets: 3 reps @ 85% WOD 3 Rounds for time: 400 Meter run7 Hang power clean-to-OH 115/7510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Tuck or hollow hold:15 Superman hold WOD Teams of two, alternate movements for 22 minutes: 200 Meter run100 Meter D-ball carry 100/7020 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Mountain climbers10 Samson lunges10 Pineapple pickers10 Ring rows Strength/skill 3 Sets, not for time: :15-:30 KB horn grip goblet holdMax bar hang:15-:30 HS or plank hold WOD 3 Rounds for time: 500 Meter row or ski20 KBS 53/3510 Burpees10 KB reverse goblet lunge 53/35Read more