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Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingBack Squat (15 mins to work to a heavy set of 3)MetconMetcon (Time)20 Burpees, Then: 5 Rounds for time: - 5 Power Cleans (135/95) - 10 Lunge Steps (Back Rack) Then...

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)3 Rounds For Time - 15 KB Swings (24/16) - 15 Box Jumps (24/20) - 15 alternating lunge steps - 15 Wall Ball Shots - 200m Run...

Main - Basic TrainingView Public WhiteboardMobilityT-Spine with lacrosse ballMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP -5 Thrusters (95/65) -7 Hang Power Cleans (95/65) -9 Sumo Deadlift High-Pull (95/65) *Record rounds and reps...

Main - Basic TrainingView Public WhiteboardWarm-upRowing MechanicsPart B2k Row (Time)Max Effort 2k RowPart CMetcon (5 Rounds for reps)15 Minute Running Clock -1 Minute Air Squats -2 Minutes Double Unders -3 Minutes Push-Ups -4 Minutes Sit-Ups -5 Minutes Pull Ups *Score Each Movement Separately...

Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingPush Press (12 Mins to Work To Heavy Double (From Ground))MetconMetcon (Time)21-15-9 Push Press Front Squat Pull Ups (115/75)...