Weightlifting Back Squat (4x6) ->Every 2 min->75% of 1RM Back Squat Metcon For Time:10-20-30Burpee Box Jump Over 24"/20"Pistol40-80-120Double [...]

Weightlifting Snatch Balance (2-2-2-2-2) ->Every 2 min->Increasing Weight Metcon For Time:55 Cal Bike55 Power Snatch 95#/65#55 GHD55 Russian KBS [...]

Metcon Every 4 mins for 5 Rounds:12 Lateral Burpees10 Deadlifts 185#/135#2 Rope Climbs Scale for Rope Climbs:(1) Decrease the reps to 1 per round(2) 4 [...]

Metcon 30min EMOM(1) 12/9 Cal Bike(2) 20 Russian Swings 70#/53#(3) 18/13 Cal Row(4) 12 Lateral Lunges(5) 35 Double Unders(6) 15 GHD *Scale for GHD: [...]

Weightlifting Power Clean (16x1) ->1 rep every 30 seconds for 16 sets (8 min)->85% of 1RM Power Clean Metcon AMRAP in 15 min (Rounds and Reps)15 [...]

Metcon (2 Rounds for time) 0:00-8:004 RFT20 DB Hang Snatch 50#/35#10 Strict HSPU 8:00-16:004 RFT20 Hang Clean and Jerk 50#/35#12 Goblet [...]