STRENGTH: Front Squat (15 minutes) 3×10 @ 60 % MetCon: 5RFT 9 HPC (115/75) 6 STO (115/75) 1 OH waiters walk (45/25) *waiters walk to be performed with two hands on bumper locked out overhead. Walk to stop sign and back at end of drive way.Read more

Partner MetCon: For Time Buy In: 200 DU/400 SU 100 box Jump Overs 100 thrusters (95/65) 100 ab mat med ball sit ups (20/14) Cash Out: 200 DU/400 SU *split reps as needed. One partner works at time. Low plank must be held by partner for reps to count. Low plank does not need to be held during DU/SU.Read more

STRENGTH: (18 minutes) Clean Complex 1 power clean + 1 front squat + 1 split jerk 1-1-1-1-1-1-1 MetCon: 15 min AMRAP 15 Snatch (75/55) 300 m runRead more

STRENGTH: (20 minutes) Back Squat 7-5-3-3-1-1-1 MetCon: For Time 500 m Row 75 WB (20/14) 50 T2B/K2E/knee raisesRead more

STRENGTH: (17 minutes) Push Press 7-5-3-3-2 MetCon: 4RFT 40 DU/100 SU 20 KBS (53/35)Read more