Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang10 Ring rows10 Pineapple pickers Strength/skill EMOM for 7 minutes: 2 Hang snatch + 1 snatch WOD 12 Minute AMRAP: 10 Ground-to-overhead 95/6510 Toes-to-bar10 Box jumps or step-ups Hybrid Conditioning (5:30) For time: 100 Calorie rowEvery 2:00 complete 10 Bench press(12:00 time cap) Rest 2:00 Then, 3 rounds: 25 Wall balls 14/1010 Calorie bike Then, 400 Meter suitcase carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats10 Banded pull-aparts10 DB floor press10 Ring rows Strength/Skill 5 Sets: 2-3 Bench press @ 90%5 Supine barbell rows WOD 4 Rounds for time: 10 Front squats 135/9512/10 Deficit push-ups 45/35 lb plates24 Double-unders -Perform front squats from the rack Hybrid Conditioning (10:30) For time: 100 Calorie rowEvery 2:00 complete 10 Bench press(12:00 time cap) Rest 2:00 Then, 3 rounds: 25 Wall balls 14/1010 Calorie bike Then, 400 Meter suitcase carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single arm ring rows/side10 KB deadlifts5 Single arm DB press/side Strength/Skill Push jerk 5-5-5-5-5 65% WOD Every 3:00 for 15:00 18 Cal row/ski16 Alternating DB snatches 50/35 -Record your slowest setRead 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 @ 80% WOD Two Rounds for time: 800 Meter run15 Pull-ups15 BurpeesRead more

WOD Teams of two, alternate full rounds for 20 Minutes: 3 Ground-to-overhead 135/955 Burpees7 Box jumps or step-ups 24/20″Read more