Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Walking lunges20 Banded pull aparts Strength/skill Bench Press10 reps @ 60%8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85% Perform 10 DB rows/arm in between sets WOD 15 Minute AMRAP: 5/3 Strict pull-ups15 Sit-ups10 Box jumps or step-ups 24/20 Hybrid Conditioning (10:30) 800 meter Run 50 Burpee Broad Jumps 100 Walking Lunges 800 meter row 30 Push-Ups (Hand Release) 100 Wallballs 14/10Read more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold10 DB shoulder press Strength/skill Push jerk 5-5-5-5-5 65% WOD 4 Sets for max reps: :30 Bike, calories:30 Rest:30 Push press 115/105:30 Rest:30 Burpees over the bar:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:15 HS or plank hold Strength/Skill Back squat 6-6-6-6-6 60% WOD Three rounds for time: 15 Calorie Row or ski15 Goblet Squats 53/35200 Meter Run60 Double-Unders 20 Minute time capRead more

WOD Teams of two, alternate movements for 20 Minutes: 250 Meter row10 Deadlifts10 Burpees200 Meter run10 Sit-upsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:30 Jumps rope10 Bottoms up KB press20 Mountain climbers Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD 8 Minute AMRAP: 20 Double-unders10 Push press 95/65Read more