Strength 5x10 Inverted BB row Rest 2:00 Matcon 3 min [...]

Metcon Every 5:00 for 4 rounds Row 300/270m 12 Thruster [...]

Strength DB bench press 10-10-10 @ AHAP Rest 2-3 mins [...]

30 min AMRAP alternating full rounds with partner : Machine* [...]

Metcon 3 rounds for total reps 1:00 chest to bar [...]

Strength  Deadlift 5-5-5-5-5 After each set perform 3 standing broad [...]

Metcon For time : 100/80 cal AAB Time cap : [...]

Metcon 17 min AMRAP 11 strict HSPU 22 squat clean [...]

Conditioning Teams of 2 1000m run together 50 partner Wallball [...]

Skill 10 sets for quality 5 unbroken strict pull up [...]