STRENGTH: (17 minutes) Push Press 4×3 @ 90% MetCon: 11 minute AMRAP 21-15-9 GTO (95/115/135;65/75/95) increasing load Box Jumps (24/20) K2E *AMRAP GTO (155/115) with remainder of time        Read More

STRENGTH/SKILL: 50 Strict HSPU MetCon: 10-8-6-4-2-4-6-8-10 Power Cleans (115/75) 20 DU/40 SU between each round  Read More

STRENGTH: (12 minutes) Back Squats -e3mom 4×3 @90% MetCon: 3 RFT 20 kb Thrusters (35/18) 15 DL (225/155) 5 bar muscle ups/10 c2b/15 pull ups 400 m run        Read More

Partner MetCon:FOR TIME   100 Partner WB-alt (20/14)   10RFT-partner tag in each round 10 hang power snatch (75/55) 20 lateral over the bar jumps   100 Partner WB-alt (20/14)Read More

Skill Development: (12 minutes) C & J T2B Burpee efficiency MetCon: *with a running clock complete Open WOD 13.4 7 Min AMRAP 3-6-9-12-15-18.. Etc of: C & J (135/95) T2B @ 10 minutes Open WOD 12.1 7 min AMRAP Burpees          Read More

STRENGTH: 16 minutes FRONT SQUATS 4×3 @ 90% MetCon: *4 individually timed rounds with exactly 1 minute rest between rounds. Score is your slowest round. 5 over the box-box jumps (30/24) 10 KB Snatch (53/35) 15 pull ups 200 m Sprint      Read More

Strength: 10x 1 sled high pull + 1 sled drag MetCon: death by….  Read More

STRENGTH: 18 minutes OHS 4×2 @ 90% MetCon: For Time 7-1 Power Snatch (135/95) 70-10 DU    Read More

Partner MetCon: 10RFT 12 DL (225/155) 24 WB (20/14) 20 Burpees 14 KB Swings * Split reps evenly between you and your partner. You cannot move to the next movement until all reps are completed. One partner works while the other rests. Burpees may be completed at the same time to accumulate total of 20.Read More

STRENGTH: Squat Cleans (15 minutes) 4×2 @90 % MetCon: For Time 800 m Run 100 Push Ups 50 Box Jumps 100 Sit Ups 800 m RunRead More