Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Box step-downs20 Banded pull aparts Strength/Skill 5 Sets: Bench press 5-5-5-5-5 WOD 5 Sets for max reps: :30 Alternating pistols:30 Rest:30 Dips:30 Rest:30 KBS:30 RestRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges:15 HS or plank hold20 Banded pull aparts Strength/Skill 5 Sets: High hang snatch x 5 WOD 4 Rounds for time: 10 Power snatches 75/5512 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Air squats10 Sit-ups100 Meter farmer carry WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1|10 Toes-to-barStation 2|12/10 Calories of Assault BikeStation 3|100 Meter D-ball carryStation 4|15-20 Wall balls 20/14Read more

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 2,000 Meter row or ski20 Single arm DB push press 50/3575 Double-unders15 Single arm DB push press50 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 3-3-3-3-3 85% WOD 9 Minute AMRAP: 12 KB goblet box step-ups 53/35 20″10 Pull-upsRead more