Conditioning Teams of 3 For time 3 rounds 90 power [...]

Metcon 28min AMRAP 3 back squat 100/70kg 50 DU Machine [...]

Metcon 5 rounds 400m run 8 C2B pull up 5 [...]

Metcon 15 min AMRAP 21 burpee box jump over 24/20 [...]

Strength Deadlift 3-3-3-3-3 Begin around 80-85% of 1RM then build [...]

Conditioning Teams of 2 32 min AMRAP 8 sync box [...]

Skill For total reps on a continuous clock for 16 [...]

Metcon 15 min AMRAP 15/12 cal machine or 200m run [...]

Strength  Bench press 10-8-6 AHAP Rest 3 mins Aim to [...]

Metcon For time 9 squat clean and jerk 85/55kg or [...]