METCON 3 Rounds, for reps: 1 min AMRAP Russian Swings (53/35#) Rest :30 sec 1 min AMRAP HR Push-ups Rest :30 sec 1 min AMRAP Ring rows Rest :30 sec 1 min AMRAP Wallballs (20/14#) Rest :30 sec 1 min AMRAP Jump rope Rest :30 secRead More

SKILL A) 5×5 Weighted Pull-ups B) 5×5 Weighted Dips METCON 3 Rounds, for reps: 1 min Max Cal Row Rest :30 sec 1 min AMRAP HR Push-ups Rest :30 sec 1 min AMRAP Sit-ups Rest :30 sec 1 min AMRAP Pull-ups Rest :30 sec 1 min AMRAP Shoulder Press (75/55#) Rest :30 secRead More

SKILL 6 Rounds: :30 sec plank hold 12 Russian Twist (15/10#) METCON 6 Rounds: 400m Run Rest 1:1Read More

STRENGTH Back Squat & Front Squat METCON 6 Rounds: 400m Run Rest 1:1Read More