METCON “Dirty Thirty” 30 Box Jumps (24/20″) 30 Jumping pull-ups 30 Kettlebell Swings (53/35#) 30 Walking Lunges 30 Knee to elbow 30 Push press (45/35#) 30 Back extension 30 Wall balls (20/14#) 30 Burpees 30 Double undersRead More

STRENGTH Hang Snatch 5 sets of 3 @70-75% Full Squat Scale- Power into squat METCON 5 Rounds: 3 Deadlift (275/185#) 7 HSPU 100m SprintRead More