METCON 15 min AMRAP 5 Pull-ups 10 Kettlebell Press (2×35/18#) 15 Squats 20 Step-ups (24/20″) Rest 3 min 3 rounds of: 400m Run 2 min RestRead More

STRENGTH Find Heavy Single Squat Snatch Complete 3×1 Overhead Squat at previous weight   METCON “Pushin’ and Pullin'” For time: 100 Hand-release Push-ups 100 Calorie Row *feet/knees on plate for HRPU (45/25#)Read More

STRENGTH 5 sets, starting at 70% and increasing: 1 Power Clean+2 Front Squat+ 1 Split Jerk METCON 20 min EMOM Even- 1 Power clean (135/95#) 3 Push press 5 Bent over rows Odd- 10 BurpeesRead More

METCON For time: 1000m Row 500 Single jump ropes 30 Back Extension 50 Sit-ups 800m RunRead More