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

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats20 Banded pull-aprts10 Single DB shoulder press/arm Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 6 Front squats – from the rack 135/958 Single DB push press/arm 50/3512 Calorie bike, row, skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Pineapple pickers:15 Jump rope Strength/Skill 5 Sets: High hang power clean + Hang power clean + Power clean WOD 9 Minute AMRAP: 21 Double-unders7 Deadlifts Choose a weight you can complete all seven reps unbroken throughout the entire workout. Score = rounds, weight Hybrid Conditioning (5:30) 2 Rounds for time: 1,000 Meter row40 Wall balls 14/10800 Meter run40 KB deadliftsRead more