STRENGTH/SKILL: (20 minutes) 800 m row for time *rest as needed 400 m row for time *post both times MetCon: For Time 1-10 Push Up k2E Box jump (24/20)Read more

STRENGTH: (22 minutes) Clean 3×3 @ 60 % 3×3 @ 70 % 3×3 @ 80 % 1×3 @ 90 % MetCon: 4 RFT 1 squat clean @ 80-85% 10 bar facing burpees 200 m runRead more

STRENGTH: (24 minutes) Power Jerk 4×3 @ 80 % Strict Ring Dips 3×10 + lb as needed MetCon: For Time 15 DL (185/125) 30 Pull Ups 60 DU (2:1) 10 DL (185/125) 20 Pull Ups 40 DU (2:1) 5 DL (185/125) 10 Pull Ups 20 DU (2:1)Read more

STRENGTH: (24 minutes) Back Squat 1 set x 5 reps @ 65 % 1×5 @ 70 % 1×5 @ 75 % 1×3 @ 80 % 1×3 @ 85 % 2×2 @ 90-100% MetCon: For Time: 75 thrusters (75/55) * every time athlete breaks perform 1 wall walk. Athlete may rest in front rack.Read more

Partner WOD 3 min ME Tire Flips Rest 1 minute 3 min ME DU (3:1) Rest 1 minute 3 min ME Cal Row Rest 1 minute 3 min ME Med Ball Sit Ups Rest 1 minute 3 min ME 50 m shuttle sprints *you go I go formatRead more