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

MetCon: 6 min AMRAP 1-2-3-4-5..etc DL (225/155) HSPU *rest 6 minutes 6 min AMRAP 1-2-3-4-5-6 Pistols/deck squats/assisted Power Cleans (135/95) STRENGTH: (15 minutes) ring dips (add lb as needed) 6×5Read more

MetCon: Partner MetCon: Buy in: 150 WB (20/14) 10-1 STO (155/105) Pull Ups Burpee box jumps Cash Out: 800 m run *you go I go. Run is completed togetherRead more

MetCon: “12 days of Christmas” Day 1: 1 MU/1 C2B/1 PU/1 RR Day 2: ? Day 3: 3 HSPU Day 4: ? Day 5: ? Day 6: 6 KBS (53/35) Day 7: ? Day 8: ? Day 9: 9 Box Jumps (24/20) Day 10: ? Day 11: ? Day 12: Tire FlipsRead more

STRENGTH: 16 min E2MOM 2 split jerks @ 80% MetCon: For Time 3-6-9-12-9-6-3 Push Jerk (155/105) lateral burpees of the barRead more