STRENGTH: (10 min) EMOM 5 strict Pull Ups MetCon: 4 min AMRAP 30 DU (3:1) 5 Push Press (95/65) 10 Burpees Rest 2 minutes 4 min AMRAP 30 DU 5 Burpees 10 Push Press (95/65) *attempt to keep or beat score on first AMRAP. Submit two scores.Read More

STRENGTH: (12 min) E2MOM 2 push Jerk + 1 split jerk @ 80% of Push Jerk 1-1-1-1-1-1 MetCon: For Time 20 DL (225/155) 20 box jumps (30/24) 15 DL (275/185) 15 box jumps (30/24) 10 DL (315/225) 10 box jumps (30/24) *please scale accordingly. Final DL weight should not exceed 75% of 1 RM for...Read More

STRENGTH: (18 minutes) Back Squat 5×2 @ 85% MetCon: 4RFT 400 m Run 9 power cleans (135/95) 9 HSPURead More

Partner MetCon: 4 minutes of ME Burpee box jump over *one partner works while the other rests. Score will decide in what order you begin second WOD. MetCon: For Time 800 m partner run 12 rounds of: 6 FS (155/105) 3 STO (155/105) 9 C2B *split reps as neededRead More

STRENGTH/SKILL: (20 minutes) 10 minutes Hand Stand Walk/Hold or progression 10 minutes Rope Climb Technique MetCon: For Time 9-15-21 T2B Power Snatch (95/65)Read More

STRENGTH: (21 min) OHS E3MOM 7×2 @ 70 % *work on technique MetCon: 16 min AMRAP ME WB (20/14) 300 m run *Score is total WB. Attempt to get to the WB 4x.Read More

STRENGTH: Tabata Low plank Sit ups Hollow hold MetCon: For Time 1-10 HPC (115/75) 10-1 BurpeesRead More

STRENGTH: (16 min) E2MOM Strict Press 3 reps @ 75% MetCon: For Time 150 DU (2:1) 10 rounds of Cindy 150 DURead More

STRENGTH: (20 minutes) 5-3-3-1-1-1 *work up to 1RM Thruster. No racks MetCon: 8RFT 9 box jumps (24/20) 6 back squats (135/95) 3 deficit HSPU (45/25)Read More

Partner MetCon: 8RFT 21 Wall Balls (20/14) 15 K2E 9 SDHP (135/95) 200 m WB run (heavier of the two) *split reps as needed. All reps must be completed before moving to next movement. Run must be completed together but only one member must be holding WB.Read More