Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85%1 reps @ 90% Perform 6 DB rows/arm in between sets WOD 5 sets for max reps: :30 Strict Supine pull-ups:30 Rest:30 Dips:30 Rest:30 DB walking lunges 50/35/arm:30 Rest Hybrid Conditioning (10:30) 2 Rounds for time: 800 Meter run50 Walking lunges1,000 Meter row200 Meter farmer carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/arm10 Pineapple pickers:15 Bar hang Strength/Skill Push jerk 3-3-3-3-3 75% WOD 3 rounds for time: 400 Meter run7 Push press 95/657 Burpees over the bar7 Push pressRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 5-5-5-5-5 70% WOD 5 rounds for time: 20 Sit-ups12 Box jumps or step-ups 24/2010 Pull-ups 18 Minute time capRead more

Teams of two, 30 Minute AMARP:Machine of choice for calories– Trade off as desired.– Starting at :00 and again every 2:00, partners each perform 10 burpees together.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Sit-ups Strength/skill Deadlift 11-9-7-5 @ 20X1 WOD 12 Minute AMRAP: 7/5 Strict pull-ups12 Alternating DB snatch 50/3512 DB pull-throuhsRead more