100621 Strength Metcon (Weight) 4 X 5 4" Deficit Deadlifts AHAP Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press 95/65 5-10-15-20-25-30-35-40-45-50 DU

100521 Strength Metcon (Weight) 4 X 10 (5/5) Lunges AHAP Metcon Metcon (AMRAP – Reps) 0-10:00min 100 Cal Bike 10:01-20:00min 100 KBS 53/35 20:01-30:00min 100 Cal Row Rest remaining time

100221 Metcon (Time) Partner Wod 5rds 400m Run W/ Wallball 20/14 10 Power Cleans 185/135 200m Sled Drag 90/45 20 Burpee Pullups 100 Box Jumps 24/20 Must be completed before end

100121 Strength Metcon (Weight) 4 X 5 4" Deficit Deadlifts AHAP Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press 95/65 5-10-15-20-25-30-35-40-45-50 DU

093021 Strength Metcon (Weight) 4 X 5 4" Deficit Deadlifts AHAP Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press 95/65 5-10-15-20-25-30-35-40-45-50 DU

092921 Strength Metcon (Weight) 4 X 5 4" Deficit Deadlifts AHAP Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press 95/65 5-10-15-20-25-30-35-40-45-50 DU

092821 Strength Metcon (Weight) 4 X 5 4" Deficit Deadlifts AHAP Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press 95/65 5-10-15-20-25-30-35-40-45-50 DU

092721 Strength Metcon (Weight) 4 X 5 4" Deficit Deadlifts AHAP Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press 95/65 5-10-15-20-25-30-35-40-45-50 DU

092521 Metcon (Time) Partner Wod 5rds 400m Run W/ Wallball 20/14 10 Power Cleans 185/135 200m Sled Drag 90/45 20 Burpee Pullups 100 Box Jumps 24/20 Must be completed before end

092421 Strength Metcon 5 X 10 2X OH KB Reverse Lunges AHAP 5 X 25ft DB Push 70/50 Metcon Metcon (Time) Fran Like 21-15-9 Snatches 65/35 Pull Ups Rest 5 Minutes 21-15-9 Thrusters 95/65 HSPU