STRENGTH: (21 minutes) DL 4-4 @ 80% 3-3-3 @ 90% 2-2-2-2 @ 95% MetCon: 8RFT 4 back squats (155/115) 20 DU (3:1)Read more

STRENGTH: (20 minutes) 10 minutes Establish 3RM TnG Clean Then…@ 10 minutes 10 minutes Establish Complex 1 push press + 1 push jerk *complex should be pulled from floor. Post total weight for clean + press complex MetCon: 10-20-30-40 KBS (53/35) 40-30-20-10 ab mat sit upsRead more

MetCon: (24 minute cut off) Partner WOD For Time 3-6-9-12-15-18-21-24-21-18-15-12-9-6-3 Thrusters (75/55) Burpee Box Jumps (24/20) *split reps as needed STRENGTH: Strict C2B 5 ME setsRead more

Partner Metcon 1: 1 min AMRAP Partner Burpee WB (20/14) Rest 2 minutes *repeat 3 times. Partner MetCon 2: For Time: 50 cal row 40 STO (135/95) 30 C2B Pull Ups 800 m run (sand bag Rx plus) 30 C2B pull ups 40 STO (135/95) 50 over the box box jump (30/24) *you go I goRead more

STRENGTH: 16 min E2MOM Back Squat 2 reps @ 90-95% MetCon: 4 min AMRAP 10 HSPU 20 Front Squats (75/55) rest 4 Minutes 4 min AMRAP 20 T2B 10 HSPURead more