SKILL: 10 min EMOM 40 DU *sx to 1/3 of ur max UB set or 75 SU MetCon: 6RFT 10 pull ups 20 air squatsRead more

STRENGTH: 8 min EMOM 1 snatch + 1 OHS @ 80% MetCon: For Time 20 KB snatch (53/35) 800 m run 20 KB snatch (53/35) 400 m run 20 KB snatch (53/35) 200 m run *athlete does not need to alt handsRead more

STRENGTH: (18 minutes) Back Squat 5×5 AHAP (add 5-10 lb from last week) MetCon: 3 RFT 1 min ME OHS (135/95) 1 min ME DU 1 min ME T2B *rest 1 min *record total reps each roundRead more

MetCon 1: 13.2 10 min AMRAP 5 STO (115/75) 10 DL (115/75) 15 box jumps (24/20) MetCon 2: Row 3×250 m Sprint *record slowest time. Rest as needed between sprintsRead more

Partner MetCon: 30 min AMRAP 50 SDHP (53/35) 400 m run w KB 30 Burpees 20 STO (115/75) 10 Tire Flips *you go I goRead more