STRENGTH: (16 MIN) E2MOM @ 80% of PC 1 Power Clean + 2 Front Squats + 1 Split Jerk 1-1-1-1-1-1-1-1 MetCon: For Time Buy In: 14 C and J (135/95) 7 Rounds of: 5 C2B Pul Ups 10 HRPU 15 Jumping Squats Cash Out: 14 C and J (135/95)Read more

STRENGTH: (17 MINUTES) OHS 4X3 @ 80% 2X2 @ 90% MetCon:  For Time 21-15-9 Back Squats (115/75) KBS (53/35) @ 7 Min 4RFT 5 Bar Facing Burpees 20 Mountain ClimbersRead more

SKILL/STRENGTH: 30 Minute Skill Total L sit- 3 X ME (On Rings or Progression) (10 Minutes) Hand Stand Walk Max Effort/Hand Stand Hold- 3 x 30 sec (10 Minutes) Max Height Box Jump (10 Minutes to establish) MetCon: For Time 30 Cal Row 30 T2B 30 Burpees 30 Sit Ups 30 KB Thrusters (35/18) 300 M RUN    Read more

STRENGTH: (18 min) Push Press 4×3 @ 80% 2×2 @ 90% MetCon: For Time 4 individually timed rounds with 1 minute rest between each round 8 Power Snatch (135/95) 16 Pull Ups 32 DU/64 SU              Read more

STRENGTH: (20 MIN) Back Squat 4×3 @ 80% 2×2 @ 90% MetCon: 10RFT 3 DL (225/155) 6 Box Jumps (30/24) 9 WB (20/14) *With remainder of time roll out and/or work on weaknessesRead more