Strength 0:0010 C & J (95/65)3:0010 C & J (135/95)6:0010 C & J (155/105)9:0010 C & J (185/125)12:0010 C & J (205/135) Conditioning “Mr. Blue Sky”AMRAP 48 Strict Pull Ups16 Push Ups-Rest 2 Min-AMRAP 48 Strict Pull Ups8 Strict Press (75/55)-Rest 2 Min-AMRAP 44 BMU16 Pistols (or 32 air squats)-Rest 2 Min-AMRAP 44 BMU8 Push...Read More

Clean Complex 5 sets w/ :60-:90 rest between efforts1 P Clean+ 1 Hang Squat Clean+ 1 Squat CleanSet 1-2 @ 72.5%Set 3-5 @ 77.5% MetCon “Vibranium” 10 RFT10 Floor Press (135/95)10 F Squat (135/95)Read More

MetCon in teams of 2 “Klaw” AMRAP 202k/1600m RowIn time remaining, max rounds of 20 Burpee Box Jump Overs (24/20)10 P Snatch (185/135) or DBall Cleans (100/70)***split reps as desired Accessories GHDSU 4x 15Read More

Accessories 3 Rounds15 Banded Pull Aparts10 Bulgarian Split Squats (each leg)10 Single Leg Calf Raises (each) MetCon “Killmonger” 3 RFT25 HSPU16 Stationary Back Rack Lunge Steps (95/65)25 Bent Over Rows (95/65)16 Stationary Back Rack Lunge Steps (95/65)Read More

Snatch Complex 5 Sets w/ :60-:90 between efforts1 P Snatch+ 1 Hang Squat Snatch+ 1 Squat SnatchSets 1-2 @ 72.5%Sets 3-5 @ 77.5% MetCon “Wakanda Forever” 3 RFT24/18 Echo Bike30 Alt DB Hang C&J (50/35)30 Box Jump Overs (24/20)***rest 2:00 between roundsRead More

MetCon “Black Panther” AMRAP 205 P Cleans (145/100)10 Bar Roll Outs15 Wall Balls (20/14) Accessories 3 Rounds 10 Standing Alt DB Curls (each):20-:40 Ring Support HoldRead More

Strength Power Clean + Hang Clean + Clean 5×3-2 sets x 1+1+1 reps @ 70% 1RM clean-3 sets x 1+1+1 reps @ 75% 1RM clean*Rest 60-90 seconds between sets The Rescue For Time:10 Deadlifts (135/95)15 HSPU 10 Deadlifts (185/125)15 HSPU10 Deadlifts (225/155)15 HSPU10 Deadlifts (275/185)15 HSPU10 Deadlifts (310/205)15 HSPUAccessory:Accumulate 3-5 mins Squat Hold*If unable to...Read More

The Gunslinger Every min (10:00)200/175 Row -Rest 2:00- Every min (10:00)5 Power Snatch (115/80)*Weight must be touch and go -Rest 2:00- Every min (10:00)10 Bar Facing Burpees Accessory3-5 sets:15 Hip extensions (OR 15 Superman)10 Goblet Squat (increasing weights)10 Deadbugs (each side)Read More

MetCon for Time Partner WOD – in teams of 2200 Wall Balls (20/14)125 GHDSU (175 AbMats)75 Syncro Push-ups Post WOD Accessory 3 Sets10 Double DB Bent Over Row15 Glute BridgesRead More

Snatch Complex 5 Sets w/ :60-:90 rest between1 P Snatch + 1 Hang Snatch + 1 SnatchSets 1-2 @ 70%Sets 3-5 @ 75% MetCon for Time 10-9-8-7-6-5-4-3-2-1KB Swings (50/35)30 DUsRead More