SKILL 3 rounds, not for time: 20 Russian Twist (18/10#) 1:00 Plank hold METCON 5 Rounds for time: 15 Kb swings (53/35#) 60 Single jump rope 15 Step-ups (24/20″) 200m RunRead More

STRENGTH 4×8 Front Squat @70-75% METCON 30-20-10 Pull-ups Medball Sit-ups (20/14#) Wallballs (20/14#)Read More

METCON 800m Run Rest 3 min 1000m Row Rest 3 min 40 BurpeesRead More

STRENGTH A) 4×6 Shoulder Press @75-80% 1RM B) 4×8 Ring Rows   METCON 12 min AMRAP 3 Clean and Jerk (135/95#) 3 Burpees over bar 3 C&J 6 Burpee over bar 3 C&J 9 Burpee over bar 3 C&J 12 Burpee over bar ETC…Read More