Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD For time: 50 Calorie Row or ski40 Burpees over the bar30 Hang power cleans 135/95Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Sit-ups Strength/Skill Back squat 5-5-5-5-5 70% WOD 9 Minute AMRAP: 12 Alternating DB snatches 50/536 Toes-to-barRead more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie Bike30 Partner medicine ball sit-ups40 Deadlifts 225/155Read more

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 100 Meter suitcase carry 70/5312 Single DB STOH 50/358 DB facing Burpees16 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Poneapple pickers10 Goblet squats10 Ring rows Strength/Skill Power clean 7-7-7-7 -Work at a weight that can be completed unbroken WOD 1,000 Meter row40 KBS 53/3530 Front squats 135/9540 KBS40 Calorie bike Hybrid Conditioning (5:30) 25 Minute AMRAP: 500 Meter row10 Burpee broad jumps20 Cal bike20 Wall balls500 Meter ski20 KB deadlifts400 Meter runRead more