STRENGTH 15 min to find Heavy Single Squat Clean METCON 5 min AMRAP 1 Power Clean (135/95#) 1 Front Squat 1 Power Clean 2 Front Squat 1 Power Clean 3 Front Squat Cntd… Rest 3 min 5 min AMRAP 1 Burpee 1 Pull-up 1 Burpee 2 Pull-ups 1 Burpee 3 Pull-ups Cntd… Rest 3 min...Read More

METCON 5 rounds: 10 Handstand Push-ups 5 Deadlift (225/155#) 30 Double unders 10 Toe-to-bar 10 Box Jump (24/20″) Rest 2 min *must be completed in a different order each roundRead More

METCON 5 rounds: 10 Shoulder press (65/45#) 5 Deadlift (155/95#) 30 Double unders (3/1 singles) 10 Toe-to-bar 10 Box jump (24/20″) Rest 2 minRead More

METCON 15 min EMOM 20 Double unders (2/1 singles) 3 Burpees Rest 2 min 15 min EMOM 3 Pull-ups 100m Sprint (1 down and back)Read More

METCON 15 min EMOM 3 Hang Power Snatch (135/95#) 5 Toe-to-bar Rest 2 min 10 min EMOM 5 Power Clean (135/95#) 5 Burpee over barRead More

METCON 500m Row 25 Wallballs (14/10#) 500m Row 25 Wallballs 500m Row 25 Wallballs 500m RowRead More

STRENGTH 5-4-3-2-1 Strict Press Begin at 75% and build to 90-95% METCON 500m Row 25 Wallballs (20/14#) 500m Row 25 Wallballs 500m Row 25 Wallballs 500m RowRead More

METCON 4 Rounds, each for time: 300m Row 10 Power Cleans (75/55#) 10 Burpees 200m Run Rest 2 minRead More

STRENGTH 3-3-3-2-2-2 Begin at 75% and build to 85-90%   METCON 3 rounds, each for time: 300m Row 15 TnG Power Clean (95/65#) 10 Burpee 200m Run Rest 3 minRead More

METCON 5 rounds: 20 Walking lunges 400m RunRead More