Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Front squat 15 Minutes to build to a heavy single WOD For time: 30 Deadlifts 225/155400 Meter run50 KBS 53/35Read more

Strength/Skill Clean 4 sets: 3 reps @ 85% WOD Teams of two, oe person working at a time, complete the following: 100 Calorie bike50 Push press 95/6550 Burpees50 Push press100 calorie skiRead more

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run10 Toes-to-bar20 Wall ballsRead more

Strength/Skill Tempo deadlift 11-9-7-6 @ 20X1 WOD For Time: 50 Bench press 135/9550 Sit-ups50 Box step-overs 20/14Read more

Warm-up 1 Set: 1:00 bike, slow20 single unders10 mountain climbers 1 set: 1:00 bike, medium30 single unders10 reverse lunges 1 set: :30 bike, fast40 single unders10 grass hoppers or mountain climbers WOD 5 Minute AMRAP: 100 Meter farmer carry 70/5330 Double-unders Rest 2:00 5 Minute AMRAP: Bike, calories Rest 2:00 5 Minute AMRAP: 10 Double DB reverse lunges 50/352 DB Man MakersRead more