METCON “Jackie” For time: 1000m Row 50 Thrusters (45#/35#) 30 Pull-upsRead More

METCON Chest to bar Ladder Rest 5 min Squat Clean Ladder (135/95#)Read More

METCON 10 Rounds for time: 10 Burpee Box Jumps 20 Double unders *200m Run after every 2 rounds, including round 10Read More

STRENGTH 10×1 Hang Squat Snatch Perform 1 rep every :30 sec @75-85% 1RM for 5 min METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20/14# Sumo deadlift high-pull (Reps), 75/55# Box Jumps, 20″ (Reps) Push-press (Reps), 75/55# Row (Calories) 1-minute restRead More