STRENGTH Complete 1 set every 2 min. Weight by feel: Hip Clean+ Hang Clean+ Split Jerk METCON 15 min AMRAP 15 cal Row 10 Overhead Squats (95/65#) 5 HSPURead More
SKILL Complete 10 Wall Walks, not for time METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min markRead More
SKILL A) 5 x 5 Weighted Pull-ups B) 5 x 5 Weighted Ring dips METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min mark Read More