Strength: 5 sets of: 30 second L-Hang Max Below depth Handstand Push-ups *Make the handstand push-ups as difficult as you can. Something you can perform somewhere around 5-10 reps each round. 20 reps maximum.* Metcon: 30-20-10 Hang Power Snatch (63/95) Pull-ups *12 minute cut-off*...
Read MoreAMRAP X 22 minutes 5 Hang Squat Clean and Jerk (103/155) 10 Box Jumps (24/30) 15 Kettlebell Swings (55/70) *@ least 5 rounds to Rx*...
Read MoreStrength: 5 x 7 Back squats Metcon: 21-15-9 Power Snatch (73/105) Toes 2 Bar *15 burpees after each round (21's, 15's, and 9's). 10 minute cut-off*...
Read MoreMetcon: 5 Rounds 10 Dumbbell Ground to Overhead (35/55) 20 Push-ups 30 Wallballs (14/20 @ 9/10ft) *25 minute cut-off*...
Read MoreStrength: EMOTM X 8 minutes 8 Front Rack Lunges Metcon: 6 Rounds 15 Kettlebell Swings (35/55) 30 Double-Unders *8 minutes to Rx. 10 minute time cap*...
Read MoreMetcon: AMRAP X 20 minutes 40 Air Squats 15 Handstand Push-ups 8 Overhead Squats (103/155) *5 Rounds to Rx*...
Read MoreStrength: 5 X 4 Strict Press Metcon: 3 Rounds 5 Muscle-ups 10 Squat Clean Thrusters (78/115) 15 Burpees Over the Bar *15 minute cut-off*...
Read MoreMetcon: 2 Rounds 8 Hang Squat Snatch (63/95) 16 Toes to Bar 24 Wallballs (14/20 @ 9/10ft) - Rest 3 minutes - 2 Rounds 8 Hang Squat Snatch (63/95) 16 Toes to Bar 24 Wallballs (14/20 @ 9/10ft) - Rest 3 minutes - 2 Rounds 8 Hang Squat Snatch (63/95) 16 Toes to Bar 24 Wallballs (14/20 @ 9/10ft) *35...
Read MoreStrength: EMOTM X 6 minutes, AMRAP the 7th 5 Touch and go power cleans Metcon: 7 minute ladder 1 Wall Climb 2 OAA Dumbbell Snatch (55/70) *At least through 14 DB snatch to Rx*...
Read MoreMetcon: - Start w/ 100 Double-Unders - 40 Dumbbell Step-ups (25/45) 50 Sit-ups 60 Deadlifts (153/225) 50 Sit-ups 40 Dumbbell Step-ups (25/45) - End w/ 100 Double-Unders - *25 minute cut-off*...
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