I. Retest 50 cal on Assault Bike II. METCON 3RFT 14 DB Snatches  70/40# 2 Rope [...]

CrossFit Version: In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs [...]

STRENGTH Back Squat 5x3 Increase Weight Every 2min   METCON Fran 21-15-9 Thrusters [...]

STRENGTH Deadlift 3x8 65-70% 2 min Metcon 3 RFT 100ft front rack waking lunge 70/44 *switch hands 50ft 15 KBS 5 wall climbs  PUMP DAY 3 [...]

STRENGTH 7 Sets 1 Strict Press 2 Push Press 3 Push Jerks Every 1:30   METCON AMRAP in 12min 10 Medball Cleans 10 Burpees to 6” 15 GHD’s/x2 [...]

MOBILITY  STRENGTH Front Squat 5x3 @80-85% Every 2min   METCON 1k Row 60 HR Push ups 30 Pistols 30 Cal [...]

CrossFit:In teams of two, complete three rounds each (total of 6 rounds per team) of: 10 x Hang Snatch (115/75) 14 x Bar Facing Burpees 21 x K2E While one [...]

STRENGTHOverhead Squat 3x5 @70% Every 2min   METCON 18-15-12-9-6-3 Front Squats  165/105# Lateral Burpees 100ft Bear [...]

METCON 3 RFT 30 Wall Balls 30 Sumo Deadlift High Pull  75/55#  30 Box Jumps  24/20” 30 Push Press  75/55#  30 Cal Row 30 Push [...]

STRENGTH Power Clean @65-70% 3 EMOM 12min   METCON 4 RFT 10 HSPU 8 Power Clean  135/95 20 Pull [...]