MetCon: 8 min AMRAP 6 KBS (53/35) 6 Pull Ups 18 DU (3:1) STRENGTH/Skill: (20 minutes to complete) Strict Pull Ups 5×5 *add weight as needed + 50 snatch grip push press (45/33)Read more

MetCon: (17 minute cut off) For Time 3-6-9-12-15-12-9-6-3 Thruster (95/65) Power Clean (95/65) *athlete must use same bar. Athlete must start from floor between each movement. Strength/Skill: 5×5 strict HSPU or progressionRead more

Partner MetCon 1: 12 min AMRAP 100 push press (95/65) 100 medball partner sit ups (20/14) *split reps as needed Partner MetCon 2: 12 min AMRAP ME Burpee Box Jumps *every 20 reps each partner must complete 10 K2E. Score is total Burpee box jumpsRead more

Hero WOD “Badger” 3RFT 30 Squat cleans (95/65) 30 pull ups 800 m run *scale as neededRead more

STRENGTH: (20 minutes) Snatch Balance 3-3-3-3-3-3 @ 60-65% of power snatch MetCon: For Time 9-15-21 Power Snatch (75/55) Bar Facing BurpeesRead more