METCON 20 min EMOM a) 15 Wall balls (14/10#) b) 20 Abmat Sit-ups c) 30 Double unders (2/1 singles) d) 10 Box jumps (24/20″)Read More

STRENGTH Spend 10 min to find a heavy single power clean METCON 16 min EMOM a) 2 Power Clean (205/145#) b) 4 Bar muscle-ups (scale: 6 chest to bar pull ups) c) 6 Burpee Box jumps (24/20″) d) 30 Double unders (2/1 singles)Read More

METCON 5 rounds for time: :30 Sec plank hold 10 Push-ups 10 Burpees 400m RunRead More

METCON 5 rounds for time: 10 Bench Press (135/95#) 10 Ring Dips 400m RunRead More

METCON 3 rounds for time: 20 Squat Cleans (75/45#) 20 Pull-ups 600m RunRead More

STRENGTH Spend 12 minutes working to a heavy single Front Squat METCON 2 rounds, for time: 30 Squat Clean (95/65#) 30 Pull-ups 800m runRead More

METCON 20 Deadlift (135/95#) 400m Run 50 Weighted Sit-ups (10/5#) 400m Run 20 Deadlift 400m Run 50 Toe-to-bar 800m RunRead More

METCON 20 Deadlift (185/125#) 400m Run 50 Weighted Sit-ups (15/10#) 400m Run 20 Deadlift 400m Run 50 Toe-to-bar 800m RunRead More

METCON 20 min AMRAP Barbell Complex 1 Power Clean (95/65#) 3 Front Squat 3 Push Press 200m RowRead More

METCON 20 min AMRAP Barbell Complex @90% BW 1 Power Clean 3 Front Squat 3 Push Press 1 Split JerkRead More