Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Sampson lunges10 Pineapple pickers10 Halo squats Strength/Skill Back squat 10-10-10 65% WOD Four rounds for time: 250 Meter Row or Ski10 Burpees over the Bar8 Power Snatches 95/65Read more

WOD Teams of two, one person working at a time: 60 Cal bike60 Power cleans60 DB Pull throughs60 DB Push press60 Cal skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows20 Mountain climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 20 Air squats15 Sit-ups10 KBS 70/53Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Bottoms-up KB press x 8 Reps/armReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel WOD 4 Sets for max reps: :30 Row or ski, cals:30 rest:30 Double-unders:30 rest:30 Burpees:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Bench press10 Box step-downs10 Sit-ups Strength/skill 4 sets, not for time: Strict HSPU/Seated BB press x 5Farmer carry x 100 metersV-ups or tuck-ups x 10 WOD 5 Rounds for time: 20 Push-ups10 Back rack reverse lunges 95/65Read more