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

STRENGTH: (20 minutes) Snatch Technique 4-4-4 @ 60 % 3-3-3 @ 70 % 1-1-1 @ 80 *scale % accordingly to work on technique > load MetCon: 9 Min AMRAP 9 Front Squats (75/55) 9 burpees over the barbellRead More

STRENGTH: (20 Minutes) Back Squat 5-5 @ 70 % 3-3 @ 80 % 1-1-1-1 @ 90-95% MetCon: For Time 150 DU (2:1) 150 ab mat sit ups 15 STO (185/135) *athelte may split work as needed (for example 3 rounds: 50, 50, 5) or complete as chipperRead More

STRENGTH: For Time with Partner 100 KBS (53/35) *when you or partner breaks complete 5 burpees each before returning to KBS MetCon: 3RFT 200 M sprint 15 DL (155/105) 9 HPC (155/105Read More

STRENGTH: (14 minutes) 5×5 strict ring dips *add lb as needed MetCon: For Time (31 min cut off) Buy In: 31 walking OH Lunge(95/65) 2 rounds of 31 box jumps (24/20) 31 HRPU 31 WB (20/14) 31 DU (3:1) 31 Pull Ups CashOut:31 walking OH Lunge(95/65)Read More

STRENGTH: (20 minutes) Front Squat 8×2 @ 80% MetCon: 7 min AMRAP 2-4-6-8….. Squat Clean Thrusters (95/65) T2BRead More

Partner MetCon 1: Establish max cal row in 4 minutes. *each partner rows two mins ME. Work on quick transitions. Partner MetCon 2: 14 minutes Even Minute: ME SDHP (95/65) Odd Minute: 200 m run *One partner may work at a time (30 seconds each). Both partners run together. Partner MetCon 3: 4 Min ME...Read More

STRENGTH: (18 minutes) 1 power position snatch + 1 hang snatch 1-1-1-1-1-1-1-1 MetCon: For Time 1-9 C2B burpee KBS (53/35)Read More

MetCon: 7 min AMRAP 7 OHS (75/55) 7 box jumps (24/20) At min 7….begin Death by WB (20/14) *first min …1 WB *second min…2 WB Etc……Read More