Warm-up 2:00 bike, row, ski Then, 3 Sets: 20 single unders:15 bar hang10 ring row10 goblet squats Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD AMRAP 5:10 air squats30 double-unders10 pull-ups AMRAP 5:10 reverse lunges30 double-unders10 pull-ups AMRAP 5:10 alternating pistols30 double-unders10 pull-ups – Rest 1:00 between AMRAPs.Read more

Warm-up 2:00 bike, row, ski Then, 2 Sets: 10 PVC pass throughs10 PVC overhead lunges10 pineapple pickers:20 superman5-10 push-up to down dog Strength/Skill Shoulder Press 1-1-1-1-1 Then, Push Press 3-3-3 Then, Push Jerk 5-5-5 WOD Complete the following for time: 30-20-10DB Deadlifts 50/35 each hand15-15-15DB Defecit Push-Ups-Alternate between movementsRead more

Warm-up 1 set: 2:00 bike or ski (slow pace) 25-ft down and back: Bear crawl (down)Walking lunges (back)InchwormBurpee broad jump 1 set: 1:00 bike or ski (moderate pace) 10 scap pull-ups20 plank shoulder taps WOD Every 90 Seconds for 24 minutes (4 Sets): Station 1 – 10 Box jumps or step-upsStation 2 – 3 Rope climbsStation 3 – 15 Calorie SkiStation 4 – 100 Meter double KB front rack carryRead more

Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Back Squat 3@75%3@80%3@85%2@90 WOD 3 Rounds for time: 15 Thrusters 95/65400 Meter runRead more

Strength/Skill Snatch 4 Sets: 3 @ 80% WOD Teams of two: 1,000-m row400-m weighted front carry 100/7060 Deadlifts400-m weighted front carry1,000-m row -Use 2 Kbs, 2 Dbs, or a Dball for front carryRead more