METCON For time: 21-15-9 Thrusters (65/45#) Pull-ups 3 min Rest, then: 2 Rounds of: 25 Wall balls (20/14#) 800m RunRead More

STRENGTH 4 sets (@85% Clean max) of: 2 Clean Pull+1 Squat Clean METCON 20 min AMRAP :10 sec L-sit 2 Front lever 3 Wall walks 5 Weighted Strict chin-ups (35/18#) 100m Farmer’s Carry (53/35#)Read More

METCON 6 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-upsRead More

STRENGTH 5 sets of 1+3 Snatch balance+ OH Squats 75-80% 1RM OH Squat METCON 5 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-upsRead More