METCON 3 Rounds for time: 800m Run 25 Box jumps (24/20″) 30 Kb Swing (53/35#) 35 Sit-ups  Read More

STRENGTH 10 min EMOM, alternating: A) 6 Deadlift (70-80%, unbroken) B) 6 Ring Dips, weighted if possible, unbroken METCON 12 min AMRAP 15 Kettlebell swings (53/35#) 12 Box jumps (24″) 9 Toes to bar Every 3 minutes Run 200m (min 3, 6, 9 and 12 to finish)Read More