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-

Cook’s Kitchen!

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