STRENGTH: Strict Press (20 minutes) 3-3-3-2-2-2 MetCon: 4 individually timed rounds 15 T2B/k2E/hanging knee raises 200 m Sprint 25 WB (20/14) -Athletes should begin rounds at minute 0,5, 15 and 20. Time each round individually.Read more

Strength: (17 minutes) DL 4×10 @ 60% MetCon: 10RFT 20 DU/40 SU 10 HRPU 5 hang power cleans (115/75)Read more

MetCon: Fran 21-15-9 Thrusters (95/65) pull ups Rest 10 minutes  ME cal Row  5 minutes     Read more

MetCon 1: team relay Row/sled pull MetCon 2: Partner WOD Buy in: 400 m run 2 RFT 75 KBS (53/35) 50 Burpees box jump overs Cash Out: 400 m run  Read more

STRENGTH: (18 min) OHS 6×3 @ 80% MetCon: For Time 10-1 Front Squats (135/95) 1-10 HSPURead more