Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Ring rows10 Squats WOD EMOM For 28 mintues (7 sets): Station 1|6 Bench pressStation 2|8 Barbell rowStation 3|100 Meter farmer carryStation 4|20 Banded leg curlsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 5 Halo monster walks, left right10 Pineapple pickers10 Dynamic scorpions Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD For time: 1,500 Meter ski20 deficit push-ups 45/35 lb plates20 Back squats 205/13520 deficit push-ups60 Calorie bikeRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang10 Goblet squats Strength/Skill Power clean 7-7-7-7 Work at a weight which can be performed unbroken, touch-n-go. WOD 4 Sets for max reps: :30 Dips:30 Rest:30 Strict pull-ups:30 Rest:30 DB walking lunges:30 Rest -preform lunges with two DBs in farmer carry postionRead more

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD 5 Rounds for time: 10 Burpees10 Single arm DB push press 50/3520 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 3-3-3-3-3 85% WOD 15 Minute AMRAP: 50 Row40 Wall balls 20/1430 Hang power snatch 75/55Read more