Skill: GTO & Bear Complex   Clean Eating Challenge Baseline WOD 15 minute AMRAP 1000 m Row 30 WB (20/14/10) 20 Target Burpee (to 45lb bumper) 10 Bear Complex (75/55) (45/33) 20 Target Burpee (to 45 lb bumper) 30 WB (20/14/10) AMRAP w/ remainder of time GTO (75/55) (45/33)        Read more

Strength: (16 minutes) Back Squat 4×4 MetCon: For Time *buy in: 50 DU/100 SU 1-9 DL (225/155) 9-1 T2B * cash out: 50 DU/100 SU  Read more

SKILL/STRENGTH: (14min) Clean and Jerk Technique or 14 minutes to establish: 3RM TnG MetCon: 14 Min AMRAP 40 Burpees 30 C & J (95/65) 30 Burpees 30 C & J (135/95) 20 Burpees 30 C & J (185/115) 10 Burpees As many reps as possible C & J (225/155)    Read more

STRENGTH: (20 minutes) Strict Ring Dips 7×7 *scale as needed MetCon: 5RFT 6 HSPU 12 Back Rack Lunge (115/75) 18 Box Jumps (24/20)    Read more

STRENGTH: (16 minutes) Front Squats 4×4 MetCon: For Time (16 minute cut off) 400 m Run 12-9-6 Thrusters (95/65) Pull ups 400 m Run 9-6-3 Thrusters (95/65) Pull ups 400 m run      Read more