Strength Power Snatch Waves3 @ 65%, 2 @ 70%, 1 @ 75%Rest 2:003 @ 70%, 2 @ 75%, 1 @ 80%Rest 2:001 @ 80%Rest 2:001 @ 80% MetCon The Protagonist for Time Cap 20:009-6-3Strict Towel Pull-Ups9-7-5Clusters (135/95) Rest til 10:00 mark Amanda9-7-5Muscle-UpsSquat Snatch (135/95)Read more

MetCon Neil AMRAP 73-6-9-12…Toes to BarCal Row Rest 3:00 For TimeStart where you finished and go in reverse Accessories 4 Sets10 KB Windmills15 Single Suitcase DL (each arm):30 Double KB Front Rack Wall SitRest as needed between setsRead more

MetCon Tenet – Partner AMRAP 255 Strict Pull-Ups10 Push-Ups15 Air Squatswearing a 20/14# vest***switch with partner after each full roundRead more

MetCon When He Saw Their FaithPartner AMRAP 2530/24 Cal Row20 Burpee Box Overs (24/20)10 P Cleans (185/135)***complete full round before switchingRead more

MetCon Water into Wine 3 RFT50/40 Cal Bike100 DUsRest 1:1 or as partner goesRead more