Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang10 OH plate sit-ups Strength/Skill 5 Sets: 2 Hang power Cleans + 2 Push jerks WOD 18 Minute ARMP: 400 Meter run12 Toes-to-bar4 DB Man makers 50/35 Hybrid Conditioning (5:30) 5 Rounds: 2 Minute farmer carry1 Minute rest Then, 10 Rounds: 200 Meter run1 Minute restRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats10 DB floor press Strength/Skill 4 Sets: 8 Incline DB bench press @31X18 Supine barbell rows5 Bulgarian split squats/side Try to increase form last week WOD 15 Minute AMRAP: 500 Meter row or 400 ski25 Wall balls 20/14 Hybrid Conditioning (10:30) 30 Minute AMRAP: 800 Meter run25 Wall balls1,000 Meter ski50′ Burpee broad jumpsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms5 Bottoms up KB press/side:15 Jump rope Strength/Skill Push press 5-5-5-5-5 75% WOD 3 Rounds for time: 75 Double-unders30 Russian KB swings 70/53100 Meter KB suitcase carry 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Halo squats10 Pineapple pickers10 Walking lunges Strength/Skill Back squat 5-5-5-5-5 75% WOD 12 Minute AMRAP: 10 Power cleans 115/7510 Box jumps or step-ups 24/2010 Burpees over the barRead more

WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 40 Calorie row20 Toes-to-bar20 Deadlifts40 Calorie bikeRead more