Strength/Skill:

7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE

Metcon:

For time:
50 Wall Ball (20/14)
50 Box Jump Overs (24/20)
50 Wall Ball (20/14)
50 GHD Sit Ups
50 Wall Ball (20/14)
12 Rope Climbs

Strength/Skill:

2 Tempo Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat

Metcon:

5 Rounds
25 yard Sled Push (145/125)
25 yard Hand Over Hand Sled Pull (145/125)
-Rest 1:1 between sets-
*Add 45/25 pounds each round

Strength/Skill:

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

*All touch and go
*Hang Pause Snatch: Pause in the receive for 3 seconds.

Metcon:

Individual version:
AMRAP 8 Minutes

4 rounds
20/16 Calorie Echo Bike
30 Second Dumbbell Farmers Hold (2×100/2×70)
-in remainder of 8 minutes-

Max Rep Deadlifts (315/225)

Strength/Skill:

30 Alternating Bicep Curl + 10-15 Bar Dip
30 Alternating Bicep Curl + 10-15 Bar Dip
30 Alternating Bicep Curl + 10-15 Bar Dip
30 Alternating Bicep Curl + 10-15 Bar Dip

Metcon:

10 Rounds
50 Double Unders
7 Strict Pull Up
7 Deficit Push Ups (1×45/25)
-rest 45 seconds b/t rounds-

Strength/Skill:

5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
*2 Min rest between sets.

Metcon:

10-20-30-40
Unbroken Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round

Strength/Skill:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-63% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1RM Power Clean

Metcon:

Row
3 sets:
90 seconds fast
90 second recovery pace
-straight into-
6 sets
60 seconds faster
60 second recovery pace
-straight into-
12 sets
30 seconds fastest
30 second recovery pace

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-