Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...

Metcon In teams of 2 or 3 15 min amrap buy in: 30 complexes remaining time amrap: 30 1DB overhead lunges 200 DUs 30 HSPUs 2 min rest 12...

Weightlifting Strength Every 3 mins for 5 sets 3 deadlifts @75-85% of recent 1 rm (do not build to 1 rm) Metcon 50-40-30-20-10 DUs...