STRENGTH: (15 minutes to establish complex) 1 Push Press + 1 Push Jerk MetCon: (20 minute cut off) Each Timed Individually @ min 0 40 KBS (53/35) 300 m Sprint @ min 6 30 T2B 400 m Sprint @ min 12 20 STO (135/95) 800 m Sprint          Read more

STRENGTH: (15 minutes) Power Clean 4 x 2 MetCon: 10 RFT 5 DL (225/155) 5 HSPU 5 Burpee Box Jumps (24/20)        Read more

STRENGTH: (15 minutes) OHS 5-5-3-3-3 MetCon: 14 Min AMRAP 28 DU/56 SU 14 Pull Ups 7 Thrusters (95/65)          Read more

“Filthy Fifty” 50 box jump (24/20) 50 Jumping Pull Ups 50 KBS (35/18) 50 Walking Lunge 50 K2E 50 Push Press (45/33) 50 Back Extensions (45/33) 50 WBS (20/14) 50 Burpees 50 DU/100 SURead more

STRENGTH: Back Squat 3×3 MetCon: Partner WOD *Split reps as needed between partners For Time 100 Partner Med Ball Sit Ups (20/14) 100 Front Rack Lunges (115/75) 100 KB Snatch (53/35) 100 DU/200 SU        Read more