STRENGTH: (21 minutes) Strict Press 5-3-2-2-2 Push Press 5-3-2-2-2 *work up to 95% MetCon: 3RFT 44 DU (3:1) 22 KB snatch (53/35) 11 burpees to bumper (45) *KB snatch can be done from hang and athlete may alternate hands when they wish 🙂Read more

Partner MetCon: Partner Comp: 10 minutes to establish 1 RM Clean Min 10-17 3-6-9-12-15..etc DL 225/155 HRPU Lateral Burpee of the bar Min 17-22 ????Read more

MetCon: 2 rounds with running clock Minute 0-2: ME Cal row Minute 2-4: 1 clean + 1 FS (185/135) Minute 4-6: Burpees Minute 6-8: K2E Minute 8-10: Rest Etc… *score is total reps for round 1 + round 2Read more

MetCon: Partner WOD 50 WB (20/14) 400 m Run 200 DU (2:1) 100 KBS (53/35) 50 WB (20/14) 100 STO (115/75) 200 DU (2:1) 400 m run 50 WB (20/14) *you go I go 🙂Read more

STRENGTH: (20 minutes) Back Squat 6×2 @ 80% MetCon: “Fran” 21-15-9 Thrusters (95/65) Pull UpsRead more