Deadlifts and Double-Unders! Metcon Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 15 Deadlifts (225/155 lbs) 50 Double-Unders Note times for each set, then total them, aiming for the lowest possible working time across the five sets. Accessory OPTIONAL Midline Accessory Work Two Sets of: Pallof Press x 10 reps @1111 (right side) Pallof Rotations x 10 reps (right side) Pallof Press x 10 reps @1111 (left side) Pallof Rotations x 10 reps (left side) Support in Rings x 30-60 secondsRead more

Running! Metcon Every 8 minutes, for 40 minutes (5 sets) for times: 400 Meter Run 30 Wall Ball Shots (20/14 lbs) 400 Meter Run 30 Push-Ups If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.Read more

Boot Camp + Skills & Drills!Read more

Deadlifts! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Deadlift x 3 reps @ 85% of 1-RM Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″)Read more

Split Jerks! Weightlifting Every 90 seconds, for 4:30 (3 sets): Push Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk *Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk Metcon Complete as many rounds and reps as possible in 9 minutes of: 6 Handstand Push-Ups 9 Shoulder to Overhead (135/95 lbs) 12 Toes to BarRead more