MetCon: “Fran” 21-15-9 Thruster (95/65) Pull ups STRENGTH: 25 RDL (95/65) 25 Back Extention (95/65) *split as neededRead more

STRENGTH: 17 minutes to establish heavy complex of: 1 push press + 2 power jerk MetCon: (20 min Cap) Happy B-Day Travis E2MOM 7 KBS (53/35) (70# for Trav) 5 HSPU/HRPU as scale 200 m sprint *work for as many rounds as you can within the 2 minutes. Scale reps as needed at beginning to keep within 2 minutes.Read more

STRENGTH: (20 minutes) OHS 3-3-3-3-3 MetCon: For Time 50 cal row 50 T2B 50 box jumps (24/20)Read more

MetCon: “Grace” 30 C and J (135/95) STRENGTH: 24 minutes to complete 5 ME sets- strict pull ups 50 snatch grip push press from back rack (75/55) *scale as neededRead more

STRENGTH: Back Squat 3×10 @ 50-60% MetCon: 3RFT 50 DU 15 DL (185/135) 15 lateral burpees over the barRead more