STRENGTH: Power Jerk or Split Jerk 5×3 @ 70% *work on technique over load 🙂 MetCon: 4RFT 400 m run 15 K2E 3 clean and Jerk (205/135)Read More

STRENGTH: (17 min) Back Squat 3×10 % 60 % MetCon: 11 min AMRAP 30 DU (2:1) 20 medball cleans (20/14) 10 burpees over medballRead More

MetCon: “Diane” 21-15-9 DL (225/155) HSPU *rest as needed. Then… Skill/Strength: (15 minutes) 6×6 strict pull ups Or 12 Rope climbsRead More

MetCon: Partner WOD 7 individually timed rounds 10 STO (135/95) 20 over the box – box jumps (24/20) 30 Partner med ball sit ups (20/14) *With running clock rest exactly 1 minute between rounds. Split reps as needed between you and partner. Score is slowest timed round.Read More

STRENGTH: (15 min) Hang Squat Clean 1-1-1-1-1-1-1-1 *work up to 80% of 1RM Power Clean and work on speed under barbell MetCon: 28-20-16-8 Back Rack Lunge (95/65) BurpeeRead More

SKill: (15 minutes) Hand Stand walk for distance x 5 Or 30 sec Hand Stand Hold x 5 Or Strict HSPU 5×5 MetCon: 17 min AMRAP 5 T2B/k2e/knee raises 10 Push Ups 15 air squatsRead More

STRENGTH: (14 minutes) DL 4×4 @ 80% across MetCon: (For Time) 800m run 12 DL (135/95) 6 Power Snatch (135/95) 400m run 10 DL (135/95) 5 Power Snatch (135/95) 200m run 8 DL (135/95) 4 Power Snatch (135/95) *If you ran yesterday (sub DU 80/40/20 (3:1))Read More

STRENGTH: (16 minutes) Push Press 5-5-3-3-3 MetCon: 5RFT 7 Burpee pull ups 14 KBS (53/35) 200 m runRead More