STRENGTH: 16 min EMOM 0-4: 4 cleans @ 60% 4-8: 3 cleans @ 70% 8-12: 2 cleans @ 80% 12-16: 1 clean @ 90% MetCon: 4RFT 12 FS (115/75) 12 C2B 48 DU (2:1)Read more

Partner WOD: 8 min AMRAP 2 min rest 6 min AMRAP 2 min Rest 4 min AMRAP 2 min rest 2 min AMRAP 2 min rest 1 min AMRAP *DU, HSPU, Pull Ups, PC (205/145), pistols. Organize with partner for max reps 🙂Read more

MetCon: 20 min partner AMRAP 60 HRPU 40 Front Rack Lunge (95/65) 20 over the box-box jump (24/20) 10 STO (185/135) *you go I go. 1 bar (change weights as needed). Every 2nd minute both partners must complete 5 burpees before continuing.Read more

STRENGTH: (25 minutes) Establish 1 RM Back Squat 5 @ 60% 3 @ 70% 3 @ 80% 2 @ 90% 1 @ 95% 1 @ 100% 1 @ 105% MetCon: For Time 40-30-20-10 WB (20/14) 20-40-60-80 DU (3:1) * 7 Burpee penalty for breaking on WB.Read more

STRENGTH: (22 minutes) Snatch Complex 1 Snatch + 2 OHS 1-1-1-1-1 MetCon: 4 RFT 300 m run 15 Hang power snatch (75/55) 9 C2BRead more