092321 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

092221 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

092121 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

092021 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

091821 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

091721 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

091621 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

091521 Strength Metcon 5 X 10 2X OH KB Reverse Lunges AHAP 5 X 25ft DB Push 70/50 Metcon Metcon (Time) In Teams of Two 5000m Row Every 2min switch and complete: 5 Deadlifts 225/185 5 Bar Over Burpees One person rows and one person lifts then switch

091421 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

091321 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