STRENGTH: 12 Minutes Even Minute: 7 Strict Pull Ups ODD Minute: 7  Sotts Press (45/33) (bottom of squat- snatch grip) MetCon: For Time: Buy In: 400m R0w 8-6-4-2-4-6-8 Burpee T2B Hang Power Cleans (115/75) Cash Out: 400m RunRead more

STRENGTH: (26 MINUTES) 5X10 Band Pull Apart (10 Minutes To complete) Press Complex off of racks @ 100% of strict press/80% of Push Press E2MOM 1 Push Press + 1 Push Jerk + Split Jerk 1-1-1-1-1-1-1 MetCon: 5RFT 5 Squat Clean Thrusters (115/75) 10 HRPURead more

STRENGTH: (24 Minutes) Back Squat 2×2 @ 100% Front Squat 3-3-3-3-3 @ 65% MetCon: Partner WOD 16 Min AMRAP 10 KB Snatch (53/35) 20 DU/20 SU *Alternate Rounds with partner (one partner works while the other rests) Score is total rounds between both partnersRead more

STRENGTH: Snatch Grip DL E2MOM-work to  heavy triple 3-3-3-3-3-3-3 MetCon: 9 Min AMRAP 2-4-6-8-10….etc. C & J (115/75) K2E BurpeesRead more

STRENGTH: Back Squat 6×2 @ 80% MetCon 1: 22-16-8 Pull Up HRPU Front Rack Lunge (115/75) MetCon 2: Row RelayRead more