STRENGTH/SKILL: (20 minutes) 1000 m Row for time 5×5 strict chin ups 5×5 strict ring dips *athletes will row 1000 m for time, rest as needed, and complete 5×5 strict chin ups, 5×5 strict ring dips MetCon: 9 min AMRAP 2-4-6-8-10….. Etc.. Push Press (115/75) Pull Ups Burpees  Read more

STRENGTH: (16 minutes) Power Clean 5-3-3-1-1-1 MetCon: For Time 30 WB (20/14) 15 Power Cleans (135/95) 15 Box Jumps (30/24) 10 Power Cleans (155/105) 10 over the box-box jumps (30/24) 5 Power Cleans (185/135) 5 Burpee over the box- box jumps (30/24) 30 WB (20/14)        Read more

STRENGTH: 20 minutes to establish 1RM Front Squat 5-3-3-1-1-1 MetCon: “Diane” 21-15-9 DL (225/155) HSPU  Read more

STRENGTH: Back Squat 3×4 @ 90% MetCon: 20 squat cleans (95/65) 20 T2B 15 squat cleans (95/65) 15 T2B 10 squat cleans (95/65) 10 T2B 5 squat cleans (95/65) 5 T2BRead more

HERO WOD “Jack” 20 min AMRAP 10 push press (115/85) 10 KBS (53/35) 10 Box Jump (24/20)  Read more