Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 Sampson lunges10 Ring rows10 Goblet squats Strength/Skill 4 Sets, not for time: 10 Supine barbell rows100 Meter D-ball carry WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-Ups Hybrid Conditioning (10:30) 30 Minute AMRAP: 800 Meter row100 Meter Dball Carry12 DB lunges30 Calorie bike100 Meter Dball Carry12 DB lunges400 Meter run100 Meter Dball Carry12 DB lungesRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD For time: 50 Calorie Row or ski40 Burpees over the bar30 Hang power cleans 135/95Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Sit-ups Strength/Skill Back squat 5-5-5-5-5 70% WOD 9 Minute AMRAP: 12 Alternating DB snatches 50/536 Toes-to-barRead more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie Bike30 Partner medicine ball sit-ups40 Deadlifts 225/155Read more

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 100 Meter suitcase carry 70/5312 Single DB STOH 50/358 DB facing Burpees16 Double-undersRead more