METCON 5 Rounds for time: 200m run :30 sec plank 250m row 12 Kb Swing (53/35#) 100 Single undersRead More

STRENGTH 6 sets of: 2 Front Squat+ 1 Split Jerk @80-85% SJ max METCON For time: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65#) 1-2-3-4-5-6-7-8-9-10 Toe-to-bar *with 5 box jumps between rounds (24/20″)Read More