Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean x 1.1 (rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. Metcon Complete rounds of 21, 15 and 9 reps for time of: Power Cleans (135/95 lbs) Chest-to-Bar Pull-UpsRead more

Burpees! Metcon For time: 50 Kettlebell Swings (24/16 kg) 40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs) 30 Burpees 20 Dumbbell or Kettlebell Thrusters (24/16 kg) 10 Bar Muscle-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings OPTIONAL Hanging Challenge Accumulate 3 minutes in a static hang (any grip) in as few sets as possible.  Can you go unbroken?Read more

Back Squats! Weightlifting Every 2:30, for 12:30 (5 sets): Back Squat *Sets 1-3 = 3 reps @ 85-88% *Sets 4-5 = 6 reps @ 75-78% The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %. Metcon Every 3 minutes, for 15 minutes (5 sets) of: 12 Burpee Box Jump-Overs (24″/20″) 20 Wall Ball Shots (20/14 lbs)Read more

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 3-4 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Two sets for max reps of: 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 secondsRead more

Deadlifts! Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 15 Toes to Bar Weightlifting Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 secondsRead more