Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Plank/HS hold10 Sit-ups Strength/skill 4 Sets, not for time: 6 Bulgarian split squats/side20 Banded leg curls6 Turkish get-ups WOD For time: 21-15-9 Row/Ski caloriesToes-to-bar Right into… 21-15-9 Row/Ski caloriesBox jumps/step-ups 24/20 16 Minute time cap Hybrid Conditioning Every 10 minutes for 30 minutes: 400 Meter run12 Box Jumps800 Meter Ski/row12 DB Walking lungesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up KB press:30 Jump rope:15 Bar hang Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 5 Rounds for max reps: :30 Strict pull-ups:30 Rest:30 Burpees:30 Rest:30 DB bench press 50/35:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 5-5-5-5-5 @21X1 WOD 3 Rounds for time: 400 Meter run20 Alternating DB snatches 50/35Read more

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