Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 5-5-5-5-5 75% WOD For time: 21-15-9 Hang power cleans 115/75Burpees over the barRead more

WOD Teams of two, complete a 20 Minute AMRAP: 800 Meter med ball run 20/1420 Shoulder-to-overhead400 Meter med ball run40 Front squats Run together, switch ball carrier as needed. Split other movements between partners.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 Ring rows20 Mountain climbers Strength/skill Deadlift 10-8-6-4 @20X1 WOD 5 Minute AMRAP: DB Man makers 50/35 Rest 2 Minutes 5 Minute AMRAP: Burpee box step-overs 20″Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:30 Jumps rope10 Ring rows Strength/skill Hang power clean 3-3-3-3-3 Weight by feel WOD For time: 400 Meter farmer carry 53/35100 Double-unders50 Wall balls 20/14100 Double-unders1,000 Meter row or ski Hybrid Conditioning (5:30) 30 Minute AMRAP: 200 Meter run250 Meter Row10 Calorie bike250 Meter skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85%1 reps @ 90% Perform 6 DB rows/arm in between sets WOD 5 sets for max reps: :30 Strict Supine pull-ups:30 Rest:30 Dips:30 Rest:30 DB walking lunges 50/35/arm:30 Rest Hybrid Conditioning (10:30) 2 Rounds for time: 800 Meter run50 Walking lunges1,000 Meter row200 Meter farmer carryRead more