METCON 60 Bar-facing Burpees 30 Overhead Squats (95/65#) 5 Muscle-ups Rest 4 min 3 rounds: 10 Push-ups 5 Strict Pull-ups :30 sec Handstand HoldRead More

METCON 60 Bar-facing Burpees 30 Overhead Squats (95/65#) 5 Muscle-ups Rest 4 min 3 rounds, Focus on quality: 10 Push-ups 5 Strict Pull-ups :30 sec Handstand HoldRead More

METCON 5 Rounds: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

STRENGTH 6×2 Front Squat, 3 sec pause in bottom METCON 3 Rounds, for time: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

METCON “Dirty Thirty” 30 Box Jumps (24/20″) 30 Jumping pull-ups 30 Kettlebell Swings (53/35#) 30 Walking Lunges 30 Knee to elbow 30 Push press (45/35#) 30 Back extension 30 Wall balls (20/14#) 30 Burpees 30 Double undersRead More

STRENGTH Hang Snatch 5 sets of 3 @70-75% Full Squat Scale- Power into squat METCON 5 Rounds: 3 Deadlift (275/185#) 7 HSPU 100m SprintRead More

METCON For time: 30 Sit-ups 10 Back extension 30 Toe-to-bar 10 Back extension :30 sec Plank 10 Back extension :30 sec Handstand hold 10 Back extension 30 Russian Twist Rest 3 min 400m Run 300 Single jumps 400m RunRead More

STRENGTH Overhead Squat: 7 sets of 3 @75-80% :60 sec rest btwn sets METCON 70 Toe-to-bar *3 burpee penalty for each breakRead More

METCON For time: 800m Run 75 Double unders 10 Power Snatch (65/45#) 20 Stict Chin-ups 75 Double unders 10 Power Snatch 20 Strict Chin-ups 800m RunRead More

STRENGTH 3 rep Power Snatch Spend 10 min working to a heavy 3 rep set of touch and go Power Snatch METCON For time: 400m Run 75 Double unders 10 Power Snatch (75/55#) 25 Strict Chin-ups 75 DU 10 Power Snatch 25 Strict Chin-ups 400m RunRead More