Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 6-6-6-6-6 65% WOD Complete 5, 3 Minute AMRAPs: 500 Meter row or skiMax KBS in remaining time Rest 1 minute between each setRead more

WOD Teams of two, 20 Minutes: 500 Meter row or ski*5 Power cleans10 Goblet reverse lunges5 Burpees *One partner rows while the other completes as many rounds of the other movements. Alternate after each row.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Sit-ups Strength/skill Deadlift 12-10-8-6 @ 20X1 WOD 12 Minute AMRAP: 100 Meter Suitcase carry 70/5310 Hang power snatch 75/5510 Toes-to-barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk10 Pineapple pickers50′ Skipping high knees Strength/skill Hang power clean 7-7-7-7 weight by feel WOD For time: 50-30-10 Wall balls 20/14KBS 53/35 Hybrid Conditioning (5:30) 800 meter Run 100′ Burpee Broad Jumps 100 Walking Lunges 800 Meter Row 30 Push-Ups 100 Wallballs 14/10Read more

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