Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Ring rows5 Bottom sup KB press10 Walking lunges Strength/Skill 3 Sets, not for time: 100 Meter D-ball carry10 Incline DB bench press10 Single arm DB rows/arm WOD 15 Minute AMRAP: 7 Single DB push press, right7 Single DB push press, left 50/3520 Sit-ups40 Double-unders Hybrid Conditioning (5:30) For time: 1 Mile run25 Sit-ups15 Burpees2,000 Meter row25 Sit-ups15 Burpees 30 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Goblet squats20 Mountain climbers6 Dynamic pigeon WOD 1,500 Meter row25 Wall balls 20/1425 Push-ups400 Meter suitcase carry 70/5325 Wall balls25 Push-ups800 Meter run 25 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 HS or plank hold10 Samson lunges5 Bottom up KB press Strength/Skill Push jerk 2-2-2-2-2-2 90% WOD 5 Sets for max reps: :30 Single DB box step-ups 50/35 20″:30 Rest:30 Wall walks:30 Rest:30 Bike, calories:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 Halo squats Strength/skill Front Squat 3-3-3-3-3 @ 23X1 WOD 10 Minute AMRAP: 5 C2B pull-ups7 Burpees9 KBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs10 Sit-ups10 Ring rows WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie row30 Deadlifts 225/15520 Burpee pull-upsRead more