Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 2 Hang Cleans + 3 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete 4 Sets: :30 Ski, CaloriesRest :30:30 Wall Balls 20/14Rest :30:30 KBS 70/53Rest :30Read more

WOD Complete 5 sets, not for time: Bench Press x Max Unbroken Reps1:00 Rope Climbs x Max Reps Rest as needed between movement and sets Score = weight moved, repsRead more

Warm-Up 2 Minute Bike, row, ski Then, :20 Bar Hang:20 Plank or HS10 Walking Lunges10 Ring Rows Strength/Skill 3 Sets, Not For Time: Strict Pull-ups x 5-10Wall Walks x 3High Box Jumps x 1.1.1 WOD Complete 3 Rounds For Time: 7 Toes-to-Bar7 Back Rack Lunges 95/6510 V-Ups 75/557 Front Rack Lunges 95/6515 Sit-Ups10 Push Press 95/65Read more

Warm-Up 2 Minute Bike, row, ski Then, 50 ft of each: JogSkipping high kneesLateral shuffleWalking LungesBear crawlBroad jumpInchworm Strength/Skill Push Jerk 10 Minutes to build to a heavy single or work on technique WOD Every 3:00 for 7 sets: 200 meter run Score = Slowest SetRead more

Warm-Up2:00 Bike, Row, Ski 2 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold10 Goblet Squats Strength/Skill Back Squat6-6-6-6 @70% WOD Complete 2 rounds for time: 500 Meter Row or Ski10 Hand Release Push-ups10 Double DB Hang Power Cleans 50/3510 Hand Release Push-upsRead more