Strength Power Snatch Waves3@ 70%, 2@ 75%, 1@ 80%REST 2:003@ 75%, 2@ 80%, 1@ 85%REST 2:00Single @ 85%REST 2:00Single @ 85% MetCon Aunt Bea – 5 Rounds15/12 Cal Row15 Hang P Snatch (75/55)15 OHS (75/55)REST 1:1 between roundsRead more

MetCon for Time Barney Fife50/40 Cal BikeThen 5 Rounds5 P Cleans (155/105)5 Burpee Box Overs (24/20) Directly into 40/32 Cal BikeThen 4 Rounds4 P Cleans (185/135)4 Burpee Box Overs (24/20) Directly into 30/24 Cal BikeThen 3 Rounds3 P Cleans (205/145)3 Burpee Box Overs (24/20)Read more

MetCon Andy GriffithAMRAP 7200m Run10 Strict Pull UpsREST 3:00AMRAP 10200m Run15 Push UpsREST 3:00AMRAP 7200m Run20 Air SquatsRead more

Strength Snatch from Blocks (just above knees)3@ 60%, 2@ 65%, 1@ 70%3@ 65%, 2@ 70%, 1@ 75%2 Singles @ 80% MetCon How Would you Like to Die for Time15-10-5Deadlift (315/225)Bench Press (185/115)Rest 5:00 then15-10-5Deadlift (225/155)Bench Press (135/85)Read more

Strength Cleans from Blocks (just above knees)Clean Pull+ Clean+ Jerk5x (1+1+2) building from 60% to 80%Rest :60-:90 between sets MetCon w/ 12:00 cap I’ll See You at the Beginning Friend for Time80 DUs20 F Squats (95/65)Rest 1:0080 DUs20 OHS (95/65)Rest 1:0080 DUs20 Thrusters (95/65)Read more