STRENGTH: (18 minutes) Back Squat 5×5 MetCon: Partner WOD 6RFT 20 Front Squats (75/55) 20 Pull Ups * one partner works while the other rests. Split reps as needed. Reps must be completed before moving to next exercise.        Read more

Strength: (15 minutes) Complex (work up to heavy complex) 1 push press + push jerk + 1 split jerk 1-1-1-1-1-1 MetCon: (For Time) With running clock complete 12-9-6-3 SDHP (95/65) *20 DU/40 SU between each round 3-6-9-12 Push Press (95/65) *20 DU/40 SU between each round        Read more

STRENGTH: (18 minutes) OHS 5-3-3-1-1-1 MetCon: 8 min AMRAP 8 WB (24/20) 6 Box Jumps (24/20) 4 Power Cleans (185/135) 2 Wall Walks *2 min rest 3 min max effort WB (20/14) *score=combined number of reps    Read more

STRENGTH/SKILL: (16 minutes) Strict Ring Dips 6×6 MetCon: (For Time) 3 rounds of: 10 DL (135/95) 10 T2B 200 m run 2 rounds of: 7 DL (225/155) 7 T2B 300 m run 1 round of: 5 DL (315/205) 5 T2B 400 m run                    Read more

  MetCon: Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing BurpeesRead more