METCON For time: 7 Rounds, as fast as possible: 250m Row 7 Burpee box jump (24/20″) 20 Double unders Rest 2 minRead More

STRENGTH Power Clean Spend 10 min to find a heavy single Power Clean METCON For time: 7 rounds, as fast as possible: 15 Cal Row 5 Front Squat @65# 1RM 10 Burpees 2 min RestRead More

METCON 10 min AMRAP 5 Deadlift (75/55#) 5 Hang clean 5 Push press 15 Sit-ups Rest 5 min For time: 1000m Row 400m RunRead More

METCON For time: 1,000m Row 20 HSPU 100 Double unders 10 Muscle-ups (20 C2B Pull-ups) 5 min rest 10 min AMRAP 10 Kb Swing ((53/35#) 10 Box Jumps (24/20″) 10 Shoulder Press (75/55#) 2 Ring Lowers (Slow: 3-5 sec)Read More

METCON 5 Rounds: 1 min Row 1 min Jump rope 1 min Burpees 1 min Sit-ups :30 sec Handstand hold :30 sec RestRead More

STRENGTH 4×8 Back Squat 65-75% 1RM, rest 2 min btwn sets METCON 7 min AMRAP 5 Thrusters (115/75#) 7 Chest-to-bar 5 min Rest 7 min AMRAP 5 Deadlift (225/155#) 7 Toe-to-barRead More

METCON 5 rounds: 150m Farmers carry (35/26#) 5 Wall-walks 25 Double unders 25 Sit-ups 200m RunRead More

STRENGTH 15 min, every :90 sec complete: 2 Power clean+ 1 Push press+ 1 Push jerk METCON 5 rounds for time: 150m Farmers carry (53/35#) 5 Wall-walks 25 Double unders 25 Sit-upsRead More

METCON 3 rounds, each for time: 30 Double unders 5 Power Clean (95/65#) 20 Burpees 5 Power Clean 30 Double unders Rest 3 minRead More

METCON 3 rounds for time: 250m Row 15 Kettlebell swings (53/35#) 25 Burpees 15 Kettlebell swings 250m Row Rest 5 minRead More