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

STRENGTH: (22 minutes) Snatch 3×3 @ 60% 3×3 @ 70% 3×3 @ 80% 1×3 @ 90% *Not TnG MetCon: For Time 500 m row 50 Burpee box jump overs (24/20)Read more

STRENGTH: (20 minutes) Back Squat 5×2 @ 85 % MetCon: 10 min AMRAP 1-2-3-4-5…..etc.. Power Cleans (155/105) HSPURead more

MetCon: With running clock 7 min AMRAP 100 DU (2:1) 50 KBS (53/35) * no rest 3 rounds for time 400 m partner run 30 Pull Ups *no rest 40 box jump overs (24/20) 30 t2b 20 box jump overs 10 t2b * you Go I go format. Record two scores (# of reps from AMRAP and total time)Read more

MetCon: EMOM 5 Thrusters (75/55) * every 5th minute increase weight by 20 lb (75/55; 95/75; 115/95) * go as long as you can until failureRead more