STRENGTH: (20 minutes) Squat Cleans 3-3-3-3-3 MetCon: (For Time) 3-6-9-12-9-6-3 K2E Box Jumps (24/20) BurpeesRead More

STRENGTH: (18 minutes) Strict Press 3-3-2-2-2 MetCon: 6 min AMRAP 1-2-3-4… DL (225/155) Deficit HSPU (45/25)Read More

STRENGTH: (17 minutes) Back Squat 4×4 @ 85% *rest 3-4 minutes between sets MetCon: For Time 25 cal row 50 pull ups 75 front squats (75/55) 100 DU (3:1)Read More

MetCon: 5RFT 5 Power Cleans (185/135) 15 Push Ups 300 m Run STRENGTH: (15 minutes) strict ring dips + lbs 7×5Read More

Partner MetCon: For Time 100 WB (20/14) 50 box jump over (20/14) 100 DU (3:1) 50 Thrusters (95/65) 100 DU (3:1) 50 box jump over (20/14) 100 WB (20/14) *All reps may be split as needed. Go fast 🙂Read More

STRENGTH: TnG Power Snatch 2-2-2-2-2-2 @ 80 % MetCon: 15 min AMRAP 300 m Run 21 KBS (53/35) 12 T2BRead More

STRENGTH: (20 minutes) Back Squat 5×3 @ 85% MetCon: For Time 18-16-14-12-10-8-6-4-2 Front Rack Lunge (75/55) HRPURead More

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