METCON 5 Rounds for time: 20 Sit-ups 5 Toes-to-bar 3 Pull-ups 400m RunRead More

STRENGTH 7 min EMOM, 2 weighted (or lightest band possible) pull-ups METCON 50 Double unders 5 Power Snatch (135/95#) 40 Double unders 5 Power Snatch 30 Double unders 5 Power Snatch 20 Double unders 5 Power Snatch 10 Double unders 5 Power SnatchRead More

METCON 10 Rounds for time: 10 Push-ups 10 Kettlebell Swings (35/26#) 200m RunRead More

STRENGTH 5 sets of 5 Back Squat 80% 1RM METCON 10 rounds: 12 Narrow grip push-ups 5 Strict Chin-ups 200m RunRead More

METCON 6 rounds: 1 Power Clean (225/145#) 3 Handstand Push-ups 5 Wallballs (20/14#) Then complete: 100 Double unders Rest 2 min 6 rounds: 1 Power Clean (205/125#) 3 Handstand Push-ups 5 Wallballs (20/14#) Then complete: 500m Row Rest 2 min 1 Power Clean (185/105#) 3 Handstand Push-ups 5 Wallballs (20/14#) Then complete: 100 Double undersRead More

METCON 6 rounds: 1 Power Clean (135/75#) 3 Pull-ups 7 Wallballs (14/10#) Then complete: 100 Double unders Rest 2 min 6 rounds: 1 Power Clean (135/75#) 3 Pull-ups 7 Wallballs (14/10#) Then complete: 500m Row Rest 2 min 6 rounds: 1 Power Clean (135/75#) 3 Pull-ups 7 Wallballs (14/10#) Then complete: 100 Double undersRead More

METCON 21-18-15-12-9 Sit-ups Kettlebell Swing (35/26#) Lunge Steps Double Unders (3/1 singles)Read More

STRENGTH Back Squat- 5 sets of 5 @80% 2 min rest between sets METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squat (95/65#)Read More

METCON 20 min AMRAP 10 Pull-ups 10 Wallballs (14/10#) 10 Box Jumps (24/20″) 200m Run  Read More

STRENGTH 7 sets of 2 @80% of 1 RM :90 seconds rest between sets METCON 10 Rounds for time: 5 Deadlift (225/155#) 10 Sit-upsRead More