Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold10 DB shoulder press Strength/skill Push jerk 5-5-5-5-5 65% WOD 4 Sets for max reps: :30 Bike, calories:30 Rest:30 Push press 115/105:30 Rest:30 Burpees over the bar:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:15 HS or plank hold Strength/Skill Back squat 6-6-6-6-6 60% WOD Three rounds for time: 15 Calorie Row or ski15 Goblet Squats 53/35200 Meter Run60 Double-Unders 20 Minute time capRead more

WOD Teams of two, alternate movements for 20 Minutes: 250 Meter row10 Deadlifts10 Burpees200 Meter run10 Sit-upsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:30 Jumps rope10 Bottoms up KB press20 Mountain climbers Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD 8 Minute AMRAP: 20 Double-unders10 Push press 95/65Read more

Warm-Up 2:00 bike, row, ski 2 Sets: 10 Goblet squats:10 Goblet squat hold10 PVC pass through lunges:15 Plank or HS hold Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 3 Rounds for time: 500 Meter row or ski20 Alternating DB snatch 50/3520 Wall balls 20/14 Hybrid Conditioning (5:30) Two rounds for time: 400 Meter Run400 Meter Ski Erg or Row400 Meter Run20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)400 Meter Run30 Wall Ball Shots (14/10 lbs)400 Meter Run400 Meter Row or Ski Erg 40 Minute time capRead more