STRENGTH: (10 minutes) 10 min EMOM 3 position clean 1 power 1 hang 1 floor @ 70% MetCon: For Time 100 DU (3:1) 80 WB (20/14) 60 KBS (53/35) 40 T2B 20 Cleans (135/95)Read more

MetCon 1: 9 min AMRAP 6 OH lunges (135/95) 6 box jumps (30/24) *rest 9 minutes MetCon 2: 9 min AMRAP 9 OH lunges (95/65) 9 box jumps (24/20)Read more

STRENGTH/SKILL: For Time 50 C2B MetCon: 5 rounds of: 2 min AMRAP 200 m run ME burpees with remainder of time *rest 1 minute **score = lowest round of burpeesRead more

STRENGTH: (22 minutes) Back Squat 5×5 AHAP (add 5-10 lb from last week) MetCon: Open WOD 15.4 8 min AMRAP 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans (185/125) 9 HSPU 3 Cleans (185/125) 12 HSPU 6 Cleans (185/125) 15 HSPU 6 Cleans (185/125) 18 HSPU 6 Cleans (185/125) Et…Read more

Partner MetCon: For Time 200 DU (2:1) 100 KBS (53/35) 50 box jump over (24/20) 100 back rack lunge (115/75) 50 box jump over (24/20) 100 STO (115/75) 200 DU (3:1)Read more