Warm-up 2:00 bike, row, ski 3 Sets: 10 Bulgarian split squats/side10 Banded pull-aparts10 DB floor press10 Ring rows Strength/Skill 4 Sets: 3-4 Bench press @ 85%5 Barbell row WOD 12 Minute AMRAP: 5 DB man makers 50/3510 Alternating pistols20 Double-unders Hybrid Conditioning (10:30) 2 Rounds for time: 500 Meter row400 Meter run1 Minute rest20 KB deadlifts20 Calorie bike10 Plate burpees1 Minute rest20 Step-ups20 Walking lunges200 Meter run1 Minute rest 35 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs:15 Bar hang5 Double DB shoulder press:15 Tuck hold Strength/skill 5 Sets: 2 Shoulder press + 2 Push press + 2 Push jerk WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 Shuttle run x 25′:30 Rest1:00 Sit-ups:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 6-6-6-6-6 75% WOD For time: 21-15-9 Row/ski/bike, caloriesKBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/side10 Sit-ups10 Ring rows WOD Teams of two, alternate movements for 20 minutes: 10 Calorie bike5 Push jerks 135/95 from rack100 Meter med ball run 20/1415 V-ups or tuck-ups12 Calorie rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Air squats10 Sit-ups WOD For time: 400 Meter suticase carry 70/5330 Burpees20 Front squats 155/10510 D-ball to shoulder 100/70 15 Minute time cap Accessory 3 sets, not for time: :15 KB horn goblet hold10 DB skull crushersHandstand or plank hold x max time20 Alternating DB hammer curlsRead more