Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows Strength/Skill 5 sets: Snatch x 2 reps @ 80% WOD 4 sets: :30 Paralette pass throughs:30 rest:30 Ski, calories:30 rest:30 Toes-to-bar:30 restRead more

Warm-up 2:00 bike row ski 3 sets: :20 plank:20 bar hang5 bottoms up KB press Strength/Skill 6 Turksih get-up or turkish sit-up:30 HS hold3 Broad jumps WOD 3 Rounds for time: 10 Hang power cleans25 Sit-ups400 Meter runRead more

Strength/Skill Bench press 5-3-2-1-1-1 WOD For time: 20 Burpees50 Double-unders40 Back squats 135/9550 Double-unders20 BurpeesRead more

WOD Every 5 minutes, for 40 minutes (2 sets): Station 1 – 35/30 Calorie bikeStation 2 – 15 D Ball to shoulder 100/70Station 3 – 800 Meter rowStation 4 – 200 Meter farmer carry 70/53Read more

Warm-up 2:00 bike, row, ski 3 sets: :15 Palloff hold/side:15 Bar hang5 KB press/side Strength Front squat 2-2-2-2-2 @22X1 WOD 10 Minute AMRAP: 30 walking lunges6 strict pull-ups5 KB push presses/arm 53/35Read more