Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 75% WOD 10 Minute AMRAP: 10 Deadlifts 185/12510 Defecit push-ups 45/35 lb plates10 Box jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 75% WOD Two rounds for time: 25 Calorie row or ski800 Meter Run15 Toes-to-barRead more

Warm-Up 2 Minute Bike or Row 3 Sets: :15 Jump rope20 Mountain climbers100 meter single arm farmer carry Strength/Skill Every 4 minutes, for 16 minutes (4 sets) for quality: 100 Meter D-ball carry3 Wall walks WOD Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of Bike60 Double-UndersRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts:15 Plank or HS hold Strength/Skill Push press 5-5-5-5-5 75% WOD 14 Minute AMRAP: 10 Hang power cleans 115/7510 Burpee box step-overs 20″15 Sit-upsRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/Skill Back squat 5-5-5-5-5 75% WOD 4 Rounds for time: 15 Pull-ups25 KBS 53/35Read more