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

METCON For time: 15 Front Squats (75/45#) 400m Run 15 Back Squat 400m Run 15 Back rack Step-ups (24/20″) 15 Front Squat 400m Run 30 Air Squats 400m RunRead More

STRENGTH Spend 12 min to find a Heavy Single Power Clean METCON 15 min AMRAP 25 Double unders 7 Strict Pull-ups 3 Power Cleans (185/125#)Read More

METCON 20 Min EMOM 4 Pull-ups 4 Box Jumps 4 BurpeesRead More

STRENGTH 10 min EMOM 2 Squat Clean @75-80% 1RM METCON 10 Min EMOM 8 Burpees 2 Muscle-ups *Scale: 4 Chest-to-barRead More

METCON 20 min AMRAP 5 Toe-to-bar 7 Kettlebell swings (53/35#) 9 Wallballs (20/14#) 150m RunRead More