Skill: HSPU/HSW Strength Work Metcon: Every 4:00 x4500m Row10 Push Press (rx: 95/65 | rx+: 135/95) In remaining time: Max Toes-to-Bar rest 1:30 (click here for full workout & description)

Strength: Snatch Balance 6x3 Metcon: 3 Rounds For Time 20 Box Jumps10 Hang Squat Snatch (rx: 75/55 | rx+: 95/65)30 DU (rx+: 40 DU) (click here for full workout &…

Strength: 13 Minutes to complete12-10-8-6-4Strict/assisted pull-ups*Scale the numbers if need to Supersetted with 6-6-5-5-5Strict Press (from ground)@45-55% of 1RM Complex Jerk from 3/24 Metcon: 12 Minute AMRAP5 Pullups10 Pushups15 Air…

Strength: Hang Clean Technique Drills15 Minutes to complete10 sets of 3 High Hang Clean Pulls + 1 High Hang Clean (Power or Squat)Work off 60-70% of your 1RM Metcon: 4…

Strength: Every 3 Minutes x48 Front Squats @60-65 of 1RM Metcon: 14 Minute AMRAP25 Thrusters (rx: 75/55 | rx+: 95/65)50/40 Cal Row25 HSPU (click here for full workout & description)

Metcon: For Time (2 Person Teams) 27 minute time cap 5 rounds30 Pullups30 S2OH (rx: 95/65 | rx+: 135/95)30 Toes-to-Bar30 Calorie Row/20 Calorie Bike/400m Run (200m per partner)30 Box Jumps (24”/20”) *Split reps…

Strength: 1RM Squat Snatch Metcon: 7 Minute AMRAP1-2-3-etcOHS (75/55)Burpees OTB (lateral) (click here for full workout & description)

Metcon: For Time200m Run20 HSPU (rx+: 4"/2" deficit)4 Hang Power Cleans (rx: 115/85 | rx+: 155/105) 400m Run16 HSPU8 Hang Power Cleans 800m Run12 HSPU12 Hang Power Cleans 400m Run8…

Metcon: 30 Minute EMOMM1: 10-12 KB SwingsM2: :20-:30 Hollow Body HoldM3: 10-12 WallballsM4: 10-12 Toes-to-BarM5: 10/8 Cal Bike SprintM6: Rest (click here for full workout & description)

Strength: 1RM Hang Clean Metcon: 10 Minute AMRAP7 Push Press (95/65)7 Strict Pullups21 DU (click here for full workout & description)