STRENGTH 4 sets of: 2 Hang Squat Clean+1 Full Squat Clean (Complex) 70-80% 1RM Clean Rest :90 sec btwn sets METCON 3 Rounds: 50 Double unders 25 Wallballs (20/14#) 600m RunRead More

METCON 60 Bar-facing Burpees 30 Overhead Squats (95/65#) 5 Muscle-ups Rest 4 min 3 rounds, Focus on quality: 10 Push-ups 5 Strict Pull-ups :30 sec Handstand HoldRead More

STRENGTH 6×2 Front Squat, 3 sec pause in bottom METCON 3 Rounds, for time: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

STRENGTH Hang Snatch 5 sets of 3 @70-75% Full Squat Scale- Power into squat METCON 5 Rounds: 3 Deadlift (275/185#) 7 HSPU 100m SprintRead More

STRENGTH Overhead Squat: 7 sets of 3 @75-80% :60 sec rest btwn sets METCON 70 Toe-to-bar *3 burpee penalty for each breakRead More

STRENGTH 3 rep Power Snatch Spend 10 min working to a heavy 3 rep set of touch and go Power Snatch METCON For time: 400m Run 75 Double unders 10 Power Snatch (75/55#) 25 Strict Chin-ups 75 DU 10 Power Snatch 25 Strict Chin-ups 400m RunRead 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 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

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

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