Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Goblet squats Strength/skill Clean EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD 9 Minute AMRAP: 10 Toes-to-bar5 Deadlifts -Choose a DL weight that can be completed unbroken throughout the workout. -Score = rounds, weight Hybrid conditioning (5:30) 25 Minute AMRAP: 1,000 Meter row800 Meter run100′ Burpee broad jumps800 Meter run20 Box jumps or step-oversRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Box step-downs3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 50′ DB walking lunges8 Barbbell rowsMax time hollow hold/tuck hold WOD Complete 3 rounds for time: 30 Cal Row or ski7 Front squats 135/9530 Sit-ups7 Front squats -perform squats from the rack Hybrid Conditioning (10:30) For time: 40 Cal bike40 KBS400 Meter farmer carry30 Cal bike30 KBS300 Meter farmer carry20 Cal bike20 KBS200 Meter farmer carry10 Cal bike10 KBS100 Meter farmer carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 3-3-3-3-3 80% WOD 20 Minute ARMAP: 15 Push-ups200 Meter Run2 Wall walks200 Meter Run50 Double Unders200 Meter RunRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Back squat 4-4-4-4 85% WOD 12 Mintue AMRAP: 14 Alternating DB snatch7 Burpees over DB7 C2B pull-upsRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press10 Sit-ups10 Goblet squats WOD Teams of two, alternate full rounds for 22 minutes: 4 Front squats 165/1158 DB bench press 50/3512 DB pull throughsRead more