METCON For time: 21-15-9 Thrusters (65/45#) Pull-ups 3 min Rest, then: 2 Rounds of: 25 Wall balls (20/14#) 800m RunRead More

STRENGTH 4 sets (@85% Clean max) of: 2 Clean Pull+1 Squat Clean METCON 20 min AMRAP :10 sec L-sit 2 Front lever 3 Wall walks 5 Weighted Strict chin-ups (35/18#) 100m Farmer’s Carry (53/35#)Read More

METCON 6 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-upsRead More

STRENGTH 5 sets of 1+3 Snatch balance+ OH Squats 75-80% 1RM OH Squat METCON 5 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-upsRead More

METCON 1,000m Row 50 Push-ups 400m Run 30 Push-ups 300 Jump rope 20 Push-ups 50 Step-ups (24/20″) 10 Push-upsRead More

STRENGTH High hang Snatch+ Hang Snatch+ Snatch 6 sets of 1+1+1 @75% METCON 7 Rounds: 300m Row 12 Burpees Rest 2 minRead More

METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (45/25 overhead) 800m Run 400m w/ medball (14/10#)Read More

STRENGTH 6×3 Front Squat @80% 1RM :90 sec rest btwn sets METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (95/65 overhead) 800m Run 400m w/ medball (20/14#)Read More

METCON 4 rounds: 50 Squats 400m RunRead More

STRENGTH 6×2 Front Squat @80% 1RM METCON 4 rounds for time: 50 Squat 400m RunRead More