Strength  Back Squat 4×4 @ 80% METCON 5 x 2 Minute AMRAP 15 Front Squat 70/50kg Max Double Unders **Rest 2 Minutes

Teams of 2: For time Buy in: 100 Bar touching burpees 4 Rounds 20 Clusters 45/30 20 Box jump overs 24/20 20 Cals Buy out: 100 Bar touching burpees   Post scores below!!

Strength  Deadlift 5 reps @ 80% of 1 RM EMOM METCON For Time: 75 Kettlebell Swings 24/16 Run 800 meters 75 Kettlebell Swings 24/16

Strength  Strict Press 4×4 @ 80% METCON  3 Rounds For Reps NOT For Time: Max Floor Press @ Body Weight Max Pull Ups Kipping is allowed Rest 3 Minutes

METCON 25 Back Squat 80/60kg 75 Sit Ups 150 Double Under 50 Front Squat 60/45kg 50 Sit Ups 100 Double Unders 75 OHS 40/30kg 25 Sit Ups 50 Double Unders    

Strength Back Squat 5×5 @ 70% METCON 7 Minute AMRAP 7 Power Snatch 45/30kg 7 Bar Facing Burpees

Teams of 2: 25 Min AMRAP 5 Pull ups 10 Push ups 15 Air squats 200M Piggy back run   Post scores below!!

Strength EMOM For 5 minutes 6 Deadlift @ 75% of 5RM METCON 21 Deadlift 100/70kg 10 Burpee box jump 24/20” 15 Deadlift 120/85kg 20 Burpee box jump 24/20” 9 Deadlift 140/100kg 30 Burpee box jump 24/20”

Strength  Strict Press 5×5 @ 70% METCON 12 Minute AMRAP 12 KB Clean & Jerk 24/16 2 Wall Walk 12 T2B 2 Wall Walk  

METCON 5K Run For Time   Post Scores Below!!