STRENGTH/SKILL: (12 Minutes To Complete) Dip Power Snatch @ 70% 3-3-3-3-3-3 (12 Minutes To Complete) Standing Snatch Grip Sotts Press (95/65) 5-5-5-5-5  (between each set complete 10 band pull apart) MetCon: 4 Min AMRAP 5 DL (225/155) 5 C2B *Rest 1 Minute 4 Minute AMRAP 5 HSPU 30 DU/60 SURead more

STRENGTH: (14 Minutes) E2MOM Push Press 3-3-3-3-3-3-3 @ 70 % MetCon: For Time 21-15-9-15-21 KBS Wall BallRead more

STRENGTH: (24 Minutes to Complete) Back Squat 4-4-4-4-4-4 @ 80% MetCon: For Time Buy In: 100 DU/300 SU 5RFT: 10 Power Cleans (155/115) 10 Over the Bar Burpees Cash Out: 400 m Run with bumper (45/25)Read more

SKILL: KIPPING (PULL UP/T2B/K2E) ROPE CLIMBS MetCon: “Jackie” Relay 1000 meter row 50 Thruster (45/33) 30 Pull UpsRead more

SKILL:(15 Minutes) Rowing STRENGTH: (10 Minutes) Deadlift @ 70 % EMOM 3-3-3-3-3-3-3-3-3-3 MetCon: 7 Min AMRAP 2-4-6-8-10 etc. Hang Power Snatch (95/65) 1 Farmer’s Carry (53/35)Read more