STRENGTH Hang Snatch 5 sets of 3 @70-75% Full Squat Scale- Power into squat METCON 5 Rounds: 3 Deadlift (275/185#) 7 HSPU 100m SprintRead More

METCON For time: 30 Sit-ups 10 Back extension 30 Toe-to-bar 10 Back extension :30 sec Plank 10 Back extension :30 sec Handstand hold 10 Back extension 30 Russian Twist Rest 3 min 400m Run 300 Single jumps 400m RunRead More

STRENGTH Overhead Squat: 7 sets of 3 @75-80% :60 sec rest btwn sets METCON 70 Toe-to-bar *3 burpee penalty for each breakRead More

METCON For time: 800m Run 75 Double unders 10 Power Snatch (65/45#) 20 Stict Chin-ups 75 Double unders 10 Power Snatch 20 Strict Chin-ups 800m RunRead More

STRENGTH 3 rep Power Snatch Spend 10 min working to a heavy 3 rep set of touch and go Power Snatch METCON For time: 400m Run 75 Double unders 10 Power Snatch (75/55#) 25 Strict Chin-ups 75 DU 10 Power Snatch 25 Strict Chin-ups 400m RunRead More

METCON For time: 7 Rounds, as fast as possible: 250m Row 7 Burpee box jump (24/20″) 20 Double unders Rest 2 minRead More

STRENGTH Power Clean Spend 10 min to find a heavy single Power Clean METCON For time: 7 rounds, as fast as possible: 15 Cal Row 5 Front Squat @65# 1RM 10 Burpees 2 min RestRead More

METCON 10 min AMRAP 5 Deadlift (75/55#) 5 Hang clean 5 Push press 15 Sit-ups Rest 5 min For time: 1000m Row 400m RunRead More

METCON For time: 1,000m Row 20 HSPU 100 Double unders 10 Muscle-ups (20 C2B Pull-ups) 5 min rest 10 min AMRAP 10 Kb Swing ((53/35#) 10 Box Jumps (24/20″) 10 Shoulder Press (75/55#) 2 Ring Lowers (Slow: 3-5 sec)Read More

METCON 5 Rounds: 1 min Row 1 min Jump rope 1 min Burpees 1 min Sit-ups :30 sec Handstand hold :30 sec RestRead More