STRENGTH: (16 minutes) 5xME strict ring dips or progression MetCon: First minute: 1 thruster (95/65) 1 pull up Second minute: 2 thruster (95/65) 2 pull ups Third minute 3 thrusters (95/65) 3 pull ups Etc…. Athlete will continue until reps cannot be completed within minuteRead more

STRENGTH: (15 minutes) Strict HSPU 5 x ME Or Strict Press 4×10 @ 60 % MetCon: 15 min AMRAP 4 rounds of 5 power cleans (75/55) 20 DU/40 SU 4 rounds of 5 power cleans (95/65) 20 DU/40 SU 4 rounds of 5 power cleans (135/95) 20 DU/40 SU 4 rounds of 5 power cleans (185/135) 20 DU/40 SU 4 rounds of 5 power cleans (225/155) 20 DU/40 SU *scale appropriately so athlete can increase in weight appropriately.Read more

STRENGTH: Back squat 5×4 @ 80 % MetCon: 5RFT 9 OHS (75/55) 9 Burpee Box Jump Overs (24/20)Read more

Partner MetCon: 28 min AMRAP 400 m partner med ball run (20/14) 2 rounds of 10 pull ups 20 push ups 30 air squats 40 sit ups *break up reps as between partners as needed. Partners may work at same time but may NOT move to next exercise until all reps are completed.Read more

STRENGTH: (16 minutes) DL 5×5 @ 70% MetCon: 3RFT 10 DL (135/95) 10 HPC (135/95) 10 STO (135/95)Read more