STRENGTH 6 sets of: 1 Clean lift off (2 sec pause at knee)+ 1 Power Clean+ 1 Hang Squat Clean @75% Power Clean 1RM METCON 3 Rounds, each for time: 200m Run 12 Kb SDHP (88/53#) 8 Ring Dips 12 Pull-ups 200m Run Rest 2 minRead More

METCON 5 Rounds for time: 9 Step-ups with Kbs (35/26#x2) 12 Kb Swing (35/26#) 15 Sit-ups 18 Double unders (54 Singles)Read More

METCON 2 Rounds for time: 600m Run 2 min Rest 750m Row 2 min Rest 30 Burpees 2 min RestRead More

STRENGTH 7 min EMOM 4 Front Squat@80% 1RM Then, 8 min to find 1RM Push Press METCON 3 Rounds: 3 min AMRAP 5 Pistols (scale sit to stand) 7 Burpee box overs (20″) 9 Sit-ups Rest 1 min Score= all 9 minutes, rounds and reps. Pick up where you leave off after rest.Read More