Take 20 minutes or so to find a new 5RM back squat. This should be heavy enough that you probably will treat each rep as singles. The fight for the 4th and 5th reps will be hard. For the metcon, this should be fast, almost Fran-esque. If you normally do toes-to-bar as singles, scale this to V-ups. Strength 5RM Back squat Conditioning For time: 21-15-9 thrusters, 95/65# toes-to-barRead more

Find a new 3RM deadlift for strength – this will also act the base for the metcon. Take 75% of your new 3RM and use that weight for the metcon. There is a buy-in of 50 pull-ups and then a descending couplet of deadlifts and double unders. Strength 3RM Deadlift Conditioning For time: 50 pull-ups 12 deadlifts, 75% of 3RM 75 double unders 9 deadlifts 50 double unders 6 deadlifts 25 double undersRead more

In teams of 2, do this workout with one person working at a time. Switch off at any point, but do the run together (you must both be in the gym before starting burpees) Those looking to Rx should use 70/53# if possible. Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. “Whitten” 5 rounds for time: 22 KB swings, 70/53/35# 22 box jumps, 24/20″ run 400m 22 burpees 22 wall balls, 20/14#Read more

Find a 3 rep overhead squat from the racks. Then for the metcon, the cleans are full cleans (squat each time). Scale ring dips to box assisted or parallettes. Strength 3RM OHS Conditioning (Full) “Elizabeth” For time: 21-15-9 cleans, 135/95# ring dipsRead more

In teams of 2, complete as many reps as you can in 45 seconds at each station. You get 15 seconds of rest and transition time. Do this for a total of 4 rounds (for a total of 16 minutes) Your score is the total reps completed for the entire workout. For tire flips, you may either both flip the tire at the same time or flip it back and forth to each other. For the other movements, only one person works at a time, but you can switch whenever you’d like. Try to use the same weight for the hang power snatches if possible. Depending on the size of the class, you may start on a different station. If so, just move in order of what is written. In teams of 2, ME at each station (:45 work, :15 rest) for 4 rounds (16 rotations): Tire flips Toes-to-bar Hang...Read more