Strength Push press 6, 4, 2 (Rest as needed) Metcon [...]

Strength Front squat 3, 3, 3 (3331) Metcon: Row 500/450m [...]

Metcon: Min 0:00 - 10:00 75 wallball 75 box jump On 10:00 [...]

Teams of 2: 10 rounds 200m run (together) 20 DB [...]

Strength Snatch High Pull + Muscle Snatch + Hang Power [...]

Strength Front squat 4, 4, 4 (4441) Metcon 4 rounds [...]

For time 1 mile run 50 burpee box jump over [...]

Strength Push press 4,4,3 (hold for 2 sec overhead) Metcon: [...]

Teams of 2: 30 Min Amrap 1000m row 50 Push [...]

Strength Build to a heavy Snatch Metcon 14 min Amrap [...]