Teams of 3 30 minute AMRAP MAX distance AAB + [...]

METCON Complete as many reps as possible in 7 minutes [...]

STRENGTH A) 10 Minutes to build up to a HEAVY [...]

Strength  4x 12 Seesaw Z Press (6 each arm) METCON [...]

Strength 15 Minutes Build to Heavy but NOT Max 12 [...]

In Teams of 2 For Time: Buy-In 2 Rounds 50 [...]

Metcon AMRAP in 17 minutes 40 Burpees 30 Snatches (35/20) [...]

Strength Single Arm Dumbell Z Press 4x6-8 per arm METCON [...]

Strength  Front Squat (31X1) 6-6-6 Build up over 3 sets [...]

Strength 10 Minutes EMOM Snatch high Pull + Hang Snatch [...]