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

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

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

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

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

METCON 5 rounds for time: 300m Row 15 Shoulder-to-overhead (95/65#) 5 Burpees Rest 2 minRead More

METCON 1) 18 min EMOM Even Minutes: 10 Toe-to-bar Odd Minutes: 10 Kettlebell Swings (35/26#)   2) Accumulate 5 minutes of plank hold  Read More

METCON 5 rounds for time: 20 Sit-ups 15 Wallballs (14/10#) 10 Push-ups 200m RunRead More