Weightlifting Four sets of: Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) Rest 60 seconds Metcon Five sets of: 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups Rest 60 seconds between sets Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.Read more

Weightlifting Four sets of: Front Racked Alternating Reverse Lunges x 16-20 reps Rest 60 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 60 seconds Metcon For time: 40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs) 20 Pull-Ups (RX+10 Bar Muscle ups) 30 Wall Ball Shots 15 Pull-Ups (RX+8 Bar Muscle ups) 20 Wall Ball Shots  10 Pull-Ups (RX+5 Bar Muscle ups) 10 Wall Ball Shots 5 Pull-Ups (RX+3 Bar Muscle ups)Read more

Metcon Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 30 Sit-Ups Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-OversRead more

Metcon For time: 400 Meter Run 15 Ground to Overhead (135/95 lbs) 30 Push-Ups 400 Meter Run 10 Ground to Overhead 20 Push-Ups 400 Meter Run 5 Ground to Overhead 10 Push-UpsRead more

Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 20 Single Arm Hang Clean and Jerks (50/35 lbs) 10 Box Jumps (30″/24″)Read more