STRENGTH 10 min EMOM: 2 Clean and Jerk @75-80% 1RM METCON 12 min AMRAP 5 Curtis P’s (75/55#) 6 HR Push-ups 7 Box jumps (24/20″) *1 Curtis P: Power clean+ Lunge step each R/L+ Push PressRead More

METCON 1 set max Push press (95/65#) Rest 2 min 2 min max Sit-ups Rest 2 min 1 set max Hang Squat clean (115/75#) Rest 2 min 2 min Push-ups Rest 2 min 1 set max Deadlift (135/95#) Record all scores separatelyRead More

METCON 1 set max Toe-to-bar Rest 2 min 2 min max Row (meters) Rest 2 min 1 set max Chest to bar Rest 2 min 2 min Double unders, record highest set Rest 2 min 1 set max Ring dips Record all scores separatelyRead More

METCON 16 min AMRAP 10 Medball cleans (20/14# SQUAT) 8 Burpees 6 Pull-ups  Read More

STRENGTH 5 sets of 5 Back squat (80% 1RM) METCON For time: 100 Thrusters (95/65#) * 3 Burpees every minute on the minuteRead More

METCON 5 min AMRAP 20 Double unders 12 Kb Swing (53/35#) Rest 3 min 5 min AMRAP 20 Flutter kicks 12 Wallballs (20/14#) Rest 3 min 5 min AMRAP 20 Lunge Steps (53/35# kb each hand) 12 Toe-to-barRead More

STRENGTH Spend 10min to find 1RM Turkish Get-up METCON 12 min AMRAP Buy-in: 30 Burpee over bar 6 Deadlift (255/175#) 6 Box jump (30/24″) 8 Deadlift 8 Box jump 10 Deadlift 10 Box jump 12 Deadlift 12 Box jump etc.Read More

METCON 5 Rounds for time: 750m Row 20 Push-ups 20 Sit-upsRead More

STRENGTH 5×3 High-hang Squat Snatch METCON Open 14.2 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder...Read More

METCON For time: 60 Wallballs (20/14#) 50 Kb Swing (53/35#) 40 Toe-to-bar 30 Bar facing burpees 20 Hang Squat clean (95/65#)Read More