METCON Each AMRAP for reps: 6 min AMRAP 5 Deadlift (225/155#) 7 Pistols 9 Toe-to bar Rest 2 min 5 min AMRAP 5 Deadlift (275/185#) 7 Pistols 9 Toe-to bar Rest 2 min 4 min AMRAP 5 Deadlift (315/205#) 7 Pistols 9 Toe-to barRead More

METCON 30 min EMOM a) 11 cal Row b) 11 BurpeesRead More

STRENGTH 0:00-1:00: 7 OH Squat @60-65% 1:00-2:00: Max rep back squat 2:00-5:00: Rest 5:00-6:00: 5 OH Squat @70-75% 6:00-7:00: Max rep back squat 7:00-10:00: Rest 10:00-11:00: 3 OH Squat @80-85% METCON 13 min AMRAP 11 Thrusters (95/65#) 9 Box jumps (24/20″) 7 OH Squat 5 Step-ups (24/20″) (back rack) 3 Muscle-upsRead More

METCON 21 min AMRAP 12 Deadlift (95/65#) 9 Rear Lunge steps 6 Push Press *200m Run every 3 minutes **Begin w/ 200m RunRead More

STRENGTH 12 min EMOM Even: 3 Deadlift (clean grip) 75-80% Odd: 10 Sit-ups (w/ medball) METCON 7 min AMRAP (ladder) 2 Power Clean (135/95#) +2 reps/round 1 HSPU +1 rep/roundRead More

METCON 10-20-30-40-50-40-30-20-10 Air Squat Double under (3/1 singles) *3 Burpee EMOTM*Read More

METCON For time: 10-20-30-40-50-40-30-20-10 Air Squat Double under (3/1 singles) *3 Burpee EMOTM*Read More

METCON 2-4-6-8-10-8-6-4-2 Snatch (95/65#) Bar facing burpees *10 Flutter kicks after each round*Read More

STRENGTH 8 min EMOM 2 Push press+ 1 Split Jerk @80-85% Push press METCON 3 Rounds for time: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

METCON Buy-in: 100 Double unders 25-20-15 Thrusters (75/55#) Box Jumps (24/20″) Cash-out: 100 Double undersRead More