STRENGTH 5 sets of: 1 Snatch grip Push press+ 3 Overhead Squats 70-75% of Snatch max (higher of Power or Squat Snatch) Rest :90 sec btwn sets METCON 4 Rounds, each for time: 500m Row 400m Run 1:1 Work/Rest @90% effortRead More

METCON 4 Rounds, each for time: 500m Row 400m Run 3 min rest- max effort rounds  Read More

STRENGTH 4 sets of: 2 Hang Squat Clean+1 Full Squat Clean (Complex) 70-80% 1RM Clean Rest :90 sec btwn sets METCON 3 Rounds: 50 Double unders 25 Wallballs (20/14#) 600m RunRead More

METCON 5 Rounds for time: 100 Singles 30 Wallballs (14/10#) 600m RunRead More

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METCON 60 Bar-facing Burpees 30 Overhead Squats (95/65#) 5 Muscle-ups Rest 4 min 3 rounds: 10 Push-ups 5 Strict Pull-ups :30 sec Handstand HoldRead More

METCON 60 Bar-facing Burpees 30 Overhead Squats (95/65#) 5 Muscle-ups Rest 4 min 3 rounds, Focus on quality: 10 Push-ups 5 Strict Pull-ups :30 sec Handstand HoldRead More

METCON 5 Rounds: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

STRENGTH 6×2 Front Squat, 3 sec pause in bottom METCON 3 Rounds, for time: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

METCON “Dirty Thirty” 30 Box Jumps (24/20″) 30 Jumping pull-ups 30 Kettlebell Swings (53/35#) 30 Walking Lunges 30 Knee to elbow 30 Push press (45/35#) 30 Back extension 30 Wall balls (20/14#) 30 Burpees 30 Double undersRead More