Strength 5 sets of 3 Hang snatch @70-75% of 1RM with 1 min rest (not Touch and Go) METCON 5 rounds of: 3 minute AMRAP 3 Deadlift (185/115#) 5 HSPU 7 Box jumps (24/20″) Rest 1min  Read More

METCON 5 rounds for time: 300m row 15 Push-ups 20 Sit-ups Rest 1minRead More

METCON 15 min AMRAP 3 Power clean (95/65#) 5 Pull-ups 7 Burpees 9 KB Swing (35/26#)Read More

Open 14.4 14 min AMRAP 60 Calorie Row 50 Toe-to-bar 40 Wallballs (20/14#, 10’/9′) 30 Cleans (135/95#) 20 Muscle-upsRead More

Strength 6×2 Snatch @85-90% 1RM, NOT touch and go. METCON 5 rounds, for reps: Max rep strict Chin-up 400m Run *If you cannot do 5+ strict chin-ups, use a band to assist you getting ~10 first round and continue with thatRead More

METCON 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Lunge steps 200m RunRead More

METCON 4 rounds for time: 15 Burpees 25 Calorie Row 400m Run Rest 2 minRead More

Strength Spend 10 min to find Heavy Clean and Jerk METCON 3 rounds, each for time: 300m Row 15 Power Clean (95/65#) 10 Burpees Rest 3 minRead More

Strength 5×2 Front Squat at 90-95# 1RM, rest :90 sec btwn sets. METCON For time: 50 Sit-ups 40-30-20-10 -Wallballs (20/14#) -Kb Swings (53/35#) 50 Sit-upsRead More

WOD For time: 50 Sit-ups 40-30-20-10 -Wallballs (14/10#) -Kb Swings (35/26#) 50 Sit-upsRead More