MetCon 3RFT: 800m run 9 Power Snatches 15 Overhead Squat 21 Front Squat A/E: 75/55 C: 95/75 Tom's Last Week/Day (Thursday). Make sure to wish [...]

Strength Strict Press using 70% of 3RM 6x5 (each set should be unbroken) MetCon EMOM for 14 Rounds odd min: 1 min plank even min: [...]

Strength Deadlift using 70% of your 3RM 6x5 (the goal is for each set to be unbroken) MetCon 13 min AMRAP 3 Strict Pull Ups [...]

Team WOD will begin at 10am In teams of 2 (same gender) complete for time: 2 Rounds of: 30 Deadlift 215/135 100m Sled Pull #45/35 [...]

Strength Find Strict Press 3RM 10, 7, 5, 3, 1, 1, 3, 3 MetCon 6 min AMRAP 5 KB push press 55/35 6 burpees 2 [...]

Skill 10 min EMOM 1 Squat Snatch 3 OHS *weight by feel* MetCon In teams of two complete: 21-18-15-12-9-6-3 Wallball Shots 20/14 Weighted Sit Ups [...]

MetCon Mini Barbara 3RFT 20 Pull Ups 30 Hand Release Push Ups 40 Sit Ups 50 Air Squats 3 min rest after each round

Strength Bench Press Use approx 60% of 3RM 10 reps, 1 rope climb 7 reps, 1 rope climb 5 reps, 1 rope climb 3 reps, [...]

Strength Find Deadlift 3RM 10, 7, 5, 3, 1, 1, 3, 3 MetCon 800m run 15 Power Clean & Jerk 135/95 7 Pull Ups 400m [...]

In teams of 2 Complete the following: 400m Run buy-in Then Complete 8 Rounds of: 10 Ground to OH with Plate 45/25 10 WallBall Shots [...]