METCON 10 Thrusters (95/65#) 20 Burpees 30 Power Clean 40 Toe-to-bar 50 Deadlift 60 Double unders (3/1 singles) 70 Sit-upsRead More

METCON 3 rounds for time: 50 Squats 15 Chest-to-bar pull-ups 10 Hang Power Cleans (95/55#)Read More

STRENGTH Back Squat 6×3 @75-80% with 3 second pause in the bottom METCON “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-ups 10 Hang Power Clean (135/95#)Read More

STRENGTH Snatch Pulls 5×3@ 75% 1RM Snatch 3 sec from floor to top of knee, then accelerate through the hips METCON 12 min EMOM 1 Power Snatch+ 1 Hang Squat Snatch+ 1 OH Squat @75-80% 1RM SnatchRead More

METCON 4 rounds for time: 400m Run w/ medball (20/12#) 15 Push Press (75/45#) 15 Box Jumps (24/20″)Read More

METCON For time: 20 Burpees 30 Kettlebell Swings (53/35#) 40 Step-ups (24/20″) 1000m Row 40 Step-ups 30 Kettlebell Swings 20 BurpeesRead More

METCON For time: 30 HSPU 40 Burpees 50 Pull-ups 60 Kettlebell Swings (53/35#) 70 Wall ballsRead More

METCON 4 rounds, for time: 300m Row 15 V-ups 400m Run 1 min Rest 100 Single Jumps 1 min RestRead More

STRENGTH 10×2 Front Squat @80-85%, rest :60 between sets METCON 4 rounds, for time: 300m Row 15 V-ups 400m Run 3 min RestRead More

METCON “Cinco de Mayo” 5 Rounds, for time: 5 Thrusters (135/95#) 5 Box Jump (30/24″) 5 Deficit HSPU (4/2″) 5 Hang Squat Clean 5 Burpee over barbell  Read More