STRENGTH: (15 minutes) Strict Press 5×5 @ 70 % MetCon: (20 minutes) Even minute: Pull Ups (8/5) Odd Minute: Burpees (13/10) ****these are suggested number of reps (rx/sx). Scale appropriately to challenge yourself and complete work out. With larger classes one group will start on Burpees while the other will start on Pull Ups.Read more

STRENGTH: clean complex 10 min EMOM @ 70% of Power clean 1RM 1 power clean + 1 front squat + 1 split jerk MetCon: 15 min AMRAP 5 HSPU 10 Box Jumps (24/20) 15 WB (20/14)Read more

STRENGTH: (20 minutes) Back Squat 5×5 @ 70% MetCon: 4RFT 21 DU (3:1) 15 T2b 9 Power Snatch (115/75)Read more

STRENGTH: Back Squat 5×5 @ 70% MetCon: 4RFT 21 DU (3:1) 15 T2B 9 Power Snatch (95/65)Read more

Partner MetCon: For total reps: 6 Minute ME Calorie row 6 Minute ME STO (95/65) 6 minute ME Clean (95/65) 6 Minute ME Tire Flip *every 20 reps each partner must complete 6 burpee box jumps to continue. Burpees do not count toward total score.Read more