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

MetCon: For Time 800 M Run 24 OHS (75/55) 400 M Run 24 Front Squats (95/65) 400 M Run 24 Back Squats (135/95) 800 M RunRead more

STRENGTH: (15 minutes) Strict Press 5×5 @ 70 % MetCon: (20 minutes) Even minute: Pull Ups (8/5) Odd Minute: Burpees (13/10) ****these are suggested number of reps (rx/sx). Scale appropriately to challenge yourself and complete work out. With larger classes one group will start on Burpees while the other will start on Pull Ups.Read more

STRENGTH: clean complex 10 min EMOM @ 70% of Power clean 1RM 1 power clean + 1 front squat + 1 split jerk MetCon: 15 min AMRAP 5 HSPU 10 Box Jumps (24/20) 15 WB (20/14)Read more

STRENGTH: (20 minutes) Back Squat 5×5 @ 70% MetCon: 4RFT 21 DU (3:1) 15 T2b 9 Power Snatch (115/75)Read more