Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press (2) *Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 75%*Sets 3-4 – 2 reps @ 85-88%*Sets 5-6 – 2 reps @ 90-93% Metcon Two sets for max reps of:90 seconds of Double UndersRest 30 seconds90 seconds of Push Press (135/95#)Rest 30 seconds90 seconds of Double UndersRest 30 seconds90 seconds of Handstand PushupsRest 30 secondsRead more

  Metcon Every 8 minutes, for 40 minutes (5 sets) for times:Run 800 Meters15 Box Jump Overs20 Slamballs25 Ab-Mat Sit-UpsRead more

  Weightlifting Every 3 minutes, for 12 minutes (4 sets): Tempo Low-Bar Back Squats (5 reps @ 32X1)   Metcon “Fran on Repeat”Every minute, on the minute, for 5 minutes:12 Thrusters (95/65 lbs)12 Pull-Ups If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.Read more

  Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (2) Hang Snatch (2) 2 Snatch Lift-Offs + Snatch (2)   Metcon For time:800 Meter Run30 Burpees Over the Barbell (lateral)15 Hang Power Snatches (155/105 lbs)Read more

Metcon In teams of two, alternating complete rounds, perform 6 rounds each for time of:400 Meter Run21 Kettlebell Swings (24/16 kg)12 Pull-Ups   If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.  Read more