Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms5-10 Push-ups Strength/Skill 5 Sets: 2 Hang power cleans + 1 Power clean WOD 7 Minute AMRAP: 250 Meter row or ski10 Dips Rest 2 Minutes 7 Minute AMRAP: 100 Meter farmer carry 70/5340 Double-unders Hybrid Conditioning (5:30) 2 Rounds for time: 1,000 Meter Ski1,000 Meter row40 Calorie bikeRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges20 Mountain climbers Strength/Skill 4 Sets: 20 Banded leg curls8 Single arm DB rows/arm10 Double DB lunges (farmer carry) WOD Complete 3 rounds for max reps: 1:00 Bike, calories:45 Rest1:00 Burpees to a plate:45 Rest1:00 Plate GTOH:45 Rest1:00 DB pull throughs:45 Rest Hybrid Conditioning (10:30) 25 Minute AMRAP: 30 Calorie bike30 Wall balls 14/1030 Calorie Row30 DB pull throughs 35/25Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB floor press20 Banded pull-aprts:15 Bar hang10 KB deadlifts Strength/Skill 5 Sets: 10 Bench pressStrict pull-ups x max reps WOD 15 Minute AMRAP: 20 Russain KBS 70/5315 V-ups10 Box jumps or step-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats10 Double DB strict press10 Banded OH tri extensions Strength/Skill Front squat 7-7-7-7 @ 21X2 WOD 4 Rounds for time: 500 Meter row or ski15 Push press 95/65Read more

WOD Teams of two, complete 4 rounds for time: 400 Meter medicine ball run 20/1430 Box Step-ups 24/2020 Burpee pull-ups 6″ target -Partners run together, switch ball carrier as needed. One partner works while the other rests for the other movements.Read more