Metcon 20 min EMOM, 5 stations: 1) 12 Thrusters (65/45#) 2) 20 Sit-ups 3) 12 Hang Power Cleans (65/45#) 4) 8 Burpees 5) 75 Jump Rope SinglesRead More

Strength Spend 10 minutes to find a heavy single Push Jerk   Metcon 16 min EMOM, 4 stations: 1) 10 Thrusters (115/75#) 2) 12 Toe-to-bar 3) 10 Shoulder-to-Overhead (115/75#) 4) 12 Pull-upsRead More