STRENGTH Back Squats 5x3 70% 1st rep 5sec pause at the bottom Every 2min METCON AMRAP in 16min 2-4-6-8-10……… Hang snatch  95/65# 1 Rope [...]

METCON Linchpin 4/22 10 RFT 250m Row 5 STRICT HSPU *Meant to be a sprint. Rest 2min between [...]

STRENGTH EMOM for 12min ODD: 3 Deadlifts 75% EVEN: 3 Bench Press 70% METCON 3 RFT 10 SDHP [115/75#] 10 Box Jump Overs 24/20" 20 Wall Balls [...]

STRENGTH Back Squats wk 2 80% x4 87.5% x3 95% x2 METCON 21-15-9 Power Cleans 135/95# 7-5-3 Muscle-ups  x2 [...]

Individual Warm Up:2 Rounds: 400m Run 8 Burpees 10 LIGHT KBS 10 Squats w/ pause at the bottom Group: MWOD: Hip Opener Drills: inchworm w/ band around [...]

TECHNIQUE* EMOM for 14min 2 Power Snatches @60-65% METCON 4 RFT 100ft KB Walking Lunge  53/35# 5 KB Thrusters [...]

SKILL 4 Rounds 50ft Handstand Walk 12 GHD Sit-ups METCON AMRAP in 14min 8 Hang Power Clean [135/95] 8 Lateral Burpees 100m [...]

STRENGTH Back Squats wk 1 80% x2 86% x2 92.5% x2 METCON Buy-in 30cal on Bike 3 RFT 15 Box Jumps [30/24”] 30 Double [...]