Snatches or Squats! Weightlifting Every 2 minutes, for 16 minutes (8 sets):2 Power Snatches + 1 Overhead Squat Or  Every 2 minutes, for 16 minutes (8 sets):2 Tempo Front Squat @30X1 + 1 Front Squat  Metcon For time:Run 400 Meters10 Squat Snatches (135/95 lbs)20 Burpees Over the BarbellRun 800 Meters20 Burpees Over the Barbell10 Squat Snatches (135/95 lbs)Run 400 Meters *Alternative – Barbell Front Squats Read more

Pull-Ups! Weightlifting Four sets of:Supinated-Grip Pull-Ups x 4 reps @ 21X0 (weight them if possible)Rest 60 secondsL-Sit x 30-60 second hold(if you cannot do this consecutively, accumulate the time)Rest 60 seconds Metcon Five rounds for time of:5 Muscle-Ups or 10 Strict Ring Dips20 Wall Ball Shots (20/14 lbs)Read more

Deadlifts! Weightlifting Every 3 minutes, for 18 minutes (6 sets):Deadlift x 3 reps*Set 1 – 3 reps @ 70-75%*Set 2 – 3 reps @ 75-80%*Set 3 – 3 reps @ 80-85%*Set 4 – 2 reps @ 85-90%*Set 5 – 3 reps @ 80-85%*Set 6 – 3 reps @ 80-85% Metcon Complete as many rounds and reps as possible in 12 minutes of:12 Farmers Carry Alternating Reverse Lunges (24/16kg KBs)9 Toes to Bar6 Strict Handstand Push-UpsRead more

Rowing and Running! Metcon Complete four rounds for time of:Row 500 Meters5 Hand-Release Push-Ups10 Box Jumps (24″/20″)5 Hand-Release Push-Ups10 Box Jumps (24″/20″)5 Hand-Release Push-Ups10 Box Jumps (24″/20″)Run 400 MetersRead more

Cleans or Back Squats? Weightlifting Every 90 seconds, for 15 minutes (10 sets):Hang Clean + Clean Or  Every 90 seconds, for 15 minutes (10 sets):Back Squat x 2 reps @40X1 Metcon Every 90 seconds, for 18 minutes, (4 sets) of:Station 1 – 300 Meter Run Station 2 – 20 Kettlebell Swings (24/16 kg)Station 3 – 10 Pull-UpsRead more