Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo Squats10 PVC pass throughs:15 Plank or HS hold Strength/Skill 6 Sets: Hang power snatch + power snatch WOD For time: 20-15-10-5Toes-to-bar40-30-20-10Wall balls Hybrid Conditioning (5:30) Every 4 minutes, for 24 minutes (3 sets): Station 1: 100 Foot Double Kettlebell Overhead Carry + 400 Meter RunStation 2: 30 Double Unders + 500 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Banded good mornings WOD Every 90 seconds for 27 Minutes (6 sets): Station 1 – Alternating top down DB bench x 20 Reps(10 per) 50/35Station 2 – 5 DeadliftsStation 3 – 1:00 Max calorie bike Choose a DL weight you can complete unbroken the entire time. Score = cals, DL weight Hybrid Conditioning (10:30) 30 Minute ARMAP: 250 Meter row10 DB deadlifts10 DB Lunges10 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single DB/arm5 Single arm DB press/arm10 Ring rows10 Mountain climbers Strength/skill 3 sets: 5 Strict HSPU or seated BB press10 Supine barbell row100 Farmer carry WOD 12 Minute AMRAP: 10 Push press10 Pull-ups20 Air squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 5-5-5-5-5 WOD 3 Rounds for time: 400 Meter run15 Alternating DB snatches 50/35Read more

WOD Teams of two, alternate full rounds to complete 30 rounds for time: 3 Hang power cleans 135/953 Push jerks3 BurpeesRead more