STRENGTH: (18 Minutes) BENCH PRESS 8X2  @85% MetCon: 15 Min Partner AMRAP 20 Air Squats 10 KBS (53/35) 5 Burpee Pull Ups *While one partner works the other partner holds DL (225/155) *Switch each time partner drops DL- Reps only count at top of DLRead more

STRENGTH: 20 MINUTES TO ESTABLISH 1RM C & J 5-3-3-1-1-1-1 MetCon: (For Time) 200 M run 30 Power Cleans (135/95) 300 M Run 30 Push Press (95/65) 400 M runRead more

STRENGTH: (20 minutes ) Strict Pull Ups 7×5 Strict Dips 7×5 MetCon: 6 Min AMRAP 15 Burpees over the WB 30 WB 60 DU/120 SU          Read more

STRENGTH: Strict Press (15 Minutes to Complete) 5-5-5 @ 80% 1x ME @ 75% MetCon: Team MetCon: For Time 1000 m Row 80 Push Ups 60 Ball Slams 40 T2B *All individuals start on rower and complete all work. Second individual can start rowing once first individual gets off of  rower. Team time=when last individual completes T2B.Read more

STRENGTH: (15 min) DL 3-3-3-3-3 MetCon: (For Time) 9-6-3-6-9 C2B Hang Squat Snatch (115/75)      Read more