Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats10 DB shoulder press10 Ring rows:15 Jumps rope Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 75%Set 2 – 2 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 1 reps @ 90%Set 5 – 1 rep @ 95%Set 6 – 1 rep @ 100+% WOD EMOM for 14 minutes: Station 1|5 Shoulder-to-overheadStation 2|:30 Max rep double-unders Score = weight, # of double-unders Hybrid Conditioning 5:30 8 Minute AMRAP: 200 Meter run50′ Sled push Rest 2 minutes 8 Minute AMRAP: 10 Calorie bike100 Meter farmer carry Rest 2 minutes 8 Minute AMRAP: 250 Meter row20 Goblet squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 DB Floor press10 Ring rows Strength/skill 4 Sets, not for time: :10-:15 Single leg L-sit/side10 Wide grip barbell row10 DB incline bench press WOD 15 Minute AMRAP: 10 Single arm KB front squats 53/3510 Burpees10 V-ups -Split FS between arms as needed Hybrid Conditioning 30 Minute AMRAP: Ski 250 Meters20 walking lungesRun 400 MetersRow 250 Meters25′ Burpee broad jumps20 Wall ballsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded pull-aparts10 Pineapple pickers5 Bottoms up KB press/side Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row15 Box jumps/step-overs 24/2020 Hang power cleans 135/9515 Box jumps/step-overs 24/2010 Hang power cleans 12 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog10 Air squats:15 Squat hold Strength/Skill Front Squat 5-5-5-5-5 @21X2 WOD 18 Minute AMRAP: 400 Meter run20 Walking lunges20 Push-ups10 Pull-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers10 Ring rows3 Inchworms WOD Teams of two, alternate full rounds for 20 minutes: 4 Power cleans6 Buprees5 Hang DB snatch/sideRead more