Strength/Skill:

1 x 3 position Pause Back Squat @ 65-70%
1 x 3 position Pause Back Squat @ 70-75%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80+%

Metcon:

3 sets:
2 Rounds
10 Deadlifts (225/155)
10 Calorie Bike Erg
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg
-rest 1:1 b/t sets-

Saturday Partner WOD!

Teams of 2: 3 Rounds (1m on/1m off)

• Row Cals
• DB Snatch
• Bike Cals
• A-Squats

Partners alternate (A works, while B rests) until each has completed 1m of each movement 3 times. 24m total.

Strength/Skill:

1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 75-75+% 1RM Power Clean

Metcon:

5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
15 Strict Chin Ups
15 Dumbbell Bench (2×70/50)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes b/t sets-

Strength/Skill:

3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

*Tempo is 3 seconds down with a 2 second pause at the bottom of the rep.

Metcon:

5 Sets
15 Double Dumbbell Deadlifts (2×70/50)
100ft Farmer Carry (2×70/50)
10 Double Dumbbell Step Back Lunges (2×70/50)
100ft Farmer Carry (2×70/50)
-rest 1:1 between sets-

Strength/Skill:

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

Metcon:

150/120 Calorie Echo Bike
*Every 3 minutes, including 0:00 perform:
15 GHD Sit Ups
12 Box Jumps (24/20)
9 Strict Handstand Push Ups

Strength/Skill:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

Metcon: 25m Cap Total

For time: 5m Cap
30 Front Squats (155/105)
30 Bar Facing Burpees
30 Chest to Bar Pull ups
-rest 1:1-
3 Rounds – 5m Cap
10 Front Squats (155/105)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-
6 Rounds – 5m Cap
5 Front Squats (155/105)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups

Cook’s Kitchen

Strength/Skill:

Superset for 4-5 Sets
5 Bench Press @ 65-70% 1RM Bech Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

Metcon:

Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)

-Rest 3 Minutes-

Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Bike Erg Calories from Part A