Skill: (15 minutes) K2E/T2B MetCon: 6 Min AMRAP 3-6-9-12-15…etc Burpees KBS (53/35) * Rest precisely 3 minutes 6 Min AMRAP 3-6-9-12-15..etc Box Jumps (24/20) K2E *Count total reps between both AMRAP. Leave nothing in the tank 🙂Read more

MetCon: “Nasty Girls” 3RFT 50 air squats 7 MU/14 pull ups + 7 ring dips 10 hang power cleans (135/95) * rest as needed. Then… Skill/Strength: Work on strict HSPU 5×5 or appropriate progressionRead more

STRENGTH: (25 minutes) Establish 1RM OHS *work on technique over load MetCon: 4RFT 50 DU/100 SU 10 DL (115/75) 5 Power Snatch (115/75)Read more

Partner MetCon: 30 minute AMRAP 200 m Sprint 12 Thrusters (75/55) 9 Pull Ups *Partner tag in- one partner does a round while the other rests. Scale as needed.Read more

STRENGTH: Power Clean 3-3-3-3 *work up to 80 % Squat Clean 1-1-1-1 *work up to 90% MetCon: 9 Min AMRAP 10 KB Snatch (53/35) 5 burpee box jumps (24/20)Read more