Strength 4 Sets 4 Pullups 15 Sec rest between reps 90 Sec rest between sets Metcon 10 Min AMRAP 30 Double Unders 15 Power Snatches RX Age...

Strength Back Squat 4 Sets 2 Reps at 90% of 1 RM Metcon 3 Rounds 200m Run 10 Swings 10 Wallballs RX Age 17-44 (24/16KG) RX Age 14-16 and...

Metcon For time teams of two 40 Front Squat 8 Rope climbs 200m run 30 Front Squat 6 Rope climbs 200m run 20 front squats 4 Rope climbs...

Metcon Buy in: 100 Double Unders 6 Rounds 18 Deadlifts 15 Toes to Bar 12 HSPUs Buy out: 100 Double Unders RX Age 17-44 (60/40KG) RX Age...

Strength 3 Sets 2 Strict Pullups + 4 Kipping Pullups + 6 Negative Pullups 90 Sec rest between sets Metcon 15 Min AMRAP 5 Muscle Ups 10...

Metcon 25 min AMRAP 2 Power Cleans 20 Box Step Overs 20” 15 cals RX Age 17-44 (100/70KG) (22.5/15KG) RX Age 14-16 and 45-60 (80/60KG)...

Strength 4 sets 1.1.1 tempo strict pull ups (X220) Rest 15 sec between reps Rest 90 sec between sets *(focus on hollow body and...

Strength Back Squats 6 Sets 2 Reps all at 85% Metcon 1K Run

Metcon Teams of two For Time: 20 Thrusters 200m run 18 Thrusters 200m run 16 Thrusters 200m run 14 Thrusters 200m run 12 Thrusters 200m...

Metcon For Time 30 Toes to bar 15 Power snatches 25 Toes to Bar 15 Overhead squats 20 Toes to Bar 15 Power snatches RX Age 17-44...

Strength 3 Rounds 1-3 Strict Pullups 30 sec rest 5-10 tempo ring row 90 sec rest Metcon Emom to death 1-2-3-4-5... Pullups 2-4-6-8-10......

Metcon 5 Rounds for time 6 Deadlifts 6 Hang Power Clean 6 Front Rack Lunges Each round must be unbroken, 5 burpees penalty every time the...

Strength 4 Sets 4 Strict pullups 15 sec rest between reps 90 sec rest between sets Metcon 10 Min AMRAP 10 Pullups 10 Box Jump over

Strength Back squats 5 sets 3 reps all at 80% of 1 RM Metcon 7 min EMOM 50 DUs Max DB snatch RX Age 17-44 (22.5/15KG) RX Age 14-16 and...

Metcon For Time in teams of two 100-80-60-40-20 Calories Double DB Hang Clean and Jerk RX Age 17-44 (22.5/15KG) RX Age 14-16 and 45-60...

Metcon 4 Rounds 3 Min AMRAP 5 Deadlifts 6 HSPUs 1 min rest between rounds Score is total rounds and reps RX Age 17-44 (100/70KG) RX Age...

Strength 3 Sets 2 Strict Pullups + 4 Kipping Pullups + 6 Jumping into negative pullups Metcon 4 Rounds in a 3 Min window: 21 Swings 15...

Strength Hang Power Snatch 5 Sets 5 Reps Metcon 7 Min AMRAP 9 Hang Power Snatch 24 Air Squats RX Age 17-44 (42.5/30KG) RX Age 14-16 and...

Strength Max strict pullups test then 4 Sets 1-1-1 Strict Pullups 15 Seconds between reps 90 Sec between sets Metcon 5 Rounds 10 Squat...

Strength Back Squats 3 Sets 8 Reps @70% of 1 RM Metcon For Time 50-40-30-20-10 DUs Situps