STRENGTH: (20 minutes) DL 3×4 @ 80% 3×3 @ 90% MetCon: For Time 7-6-5-4-3-2-1 Thrusters (115/75) 1-2-3-4-5-6-7 Burpee Pull ups  Read more

STRENGTH/SKILL Dev: 1 Snatch Balance + 1 Drop Snatch @ 50% of 1rm snatch- work on technique 1-1-1-1 1 hang power snatch + 1 hang squat snatch 1-1-1-1 *work up to heavy complex without compromising technique MetCon: For time 500 m row 100 sit ups 100 air squats 100 push ups 100 DU/200 SURead more

STRENGTH: 14 minutes Front Squats 3×4 @ 90% MetCon: 6 Individually timed rounds with exactly 30 seconds of rest in between with running clock 16 WB (20/14) 8 C2b pull ups/pull ups/ring rows 4 HSPU @ deficit 200 m sprint *score =total time to complete  Read more

STRENGTH: (17 minutes) Push Press 4×3 @ 90% MetCon: 11 minute AMRAP 21-15-9 GTO (95/115/135;65/75/95) increasing load Box Jumps (24/20) K2E *AMRAP GTO (155/115) with remainder of time        Read more

STRENGTH/SKILL: 50 Strict HSPU MetCon: 10-8-6-4-2-4-6-8-10 Power Cleans (115/75) 20 DU/40 SU between each round  Read more