METCON 3 Rounds: 1000m Row 50′ Sled Pull (backwards) 50′ Overhead Plate Lunge (45/25#) 25 Wallballs (20/14#)Read More

STRENGTH 10 min EMOM, alternating: a) 2 Bear complex (AHAP) b) 8 Bar facing burpees METCON For time: 120 Double unders 30 Hang Squat Clean (135/95#) 6 Rope climbs (15′)Read More

STRENGTH 10 min EMOM, alternating: A) 6 Deadlift (70-80%, unbroken) B) 6 Ring Dips, weighted if possible, unbroken METCON 12 min AMRAP 15 Kettlebell swings (53/35#) 12 Box jumps (24″) 9 Toes to bar Every 3 minutes Run 200m (min 3, 6, 9 and 12 to finish)Read More

STRENGTH/SKILL 10 min EMOM 1) 3 Front Squat @80% 1RM 2) 5 Weighted Pull-ups METCON 10 min AMRAP 9 Thrusters (115/75#) 12 Chest to bar 15 Burpee to 6″ targetRead More

METCON For time: 18 Back squat (155/105#) 21 Box jumps (30/24″) 400m Run 15 Back squat 18 Box jumps 400m Run 12 Back squat 15 Box jumps 400m RunRead More

STRENGTH A1) Bench Press, 4×8 @70-75% 1RM A2) RDL, 4×6 @70-75% 1RM METCON 5 Rounds: 21 Cal Row 15 Push press (135/95#) 9 Strict Ring dipsRead More

METCON 1 unbroken max set Wallballs Rest 5 min For time: 7 Rounds for time: 5 Strict HSPU 7 Front Squat (165/105#) 9 Burpee over barRead More

STRENGTH Hang Squat Clean 10 min EMOM: 2 reps @70-75% METCON 10 min AMRAP 5 Deadlift (355/225#) 15 Box jumps (24/20″) 10 Deadlift (305/185#) 15 Box jumps 15 Deadlift (245/155#) 15 Box jumps 20 Deadlift (185/125#) AMRAP burpee box jumps *Start with a deadlift weight ~80-85% 1RM and reduce by 5-8% each roundRead More

STRENGTH Spend 10 min to find a heavy set: 1 Strict press+ 2 Push Press+ 1 Split jerk METCON For time: 100 Double unders 15 Chest to bar 40 Toes to bar 15 Chest to bar 25 Thrusters (95/65#)Read More

STRENGTH “Bring Sally Up” back squats METCON For time: 21-15-9 Deadlift (225/155#) Toes to bar  Read More