METCON For time: 800m Row 25 Clean and jerk (95/55#) 800m Run 25 Clean and jerkRead More

STRENGTH Spend 10 min to find a heavy single Split Jerk METCON For time: 50 Shoulder to Overhead (135/95#) 1,000m RowRead More

METCON 5 rounds: Every 4 minutes, complete: 12 Chest-to-bar 20 Push ups 400m RunRead More

METCON 5 rounds: Every 4 minutes, complete: 12 Chest-to-bar 20 Push-ups 400m RunRead More

METCON 21 Power clean (95/55#) 21 Burpee box jump (24/20″) 15 Power Clean 15 Burpee box jump 9 Power clean 9 Burpee box jumpRead More

STRENGTH 10 min to find a heavy single Hang Power Snatch METCON 21 Back Squat (Bodyweight) 20 Kb Swing (53/35#) 15 Back Squat 20 Kb Swing 9 Back Squat 20 Kb SwingRead More

METCON 400m Run 500m Row 20 Push press (65/45#) 20 Sit-ups 20 Wallballs (20/14#) 25 Burpees 20 Wallballs 20 Sit-ups 20 Push press 500m Row 400m RunRead More

STRENGTH 6 reps @70% 1RM 6 reps @75% 1RM 4 reps @80% 1RM 2 reps @85% 1RM Rest :60-:90 sec btwn sets METCON 100 Double unders 40 Burpees 25 Power Cleans (115/75#) 20 HSPU 7 Muscle-ups 20 HSPU 25 Power Cleans 40 Burpees 100 Double undersRead More

METCON 100 Flutter kicks 90 Jumping jacks 80 Double unders 70 Step-ups (24/20″) 60 Kettlebell swings (35/26#) 50 Push-ups 40 Walking lunges 30 Pull-ups 20 Burpees 10 Toe-to-barRead More

STRENGTH Squat Clean Thruster 5 min EMOM 3@(135/95#) Rest 2 min 5 min EMOM 2@(165/105#) Rest 2 min 5 min EMOM 1@(185/115#) METCON 3 rounds: 500m Row 15 Overhead Squats (95/65#) 15 Pull-upsRead More