Strength/Skill: 5 Sets

1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat

Metcon:

3 sets: @ RPE 7/10
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
-rest 1:1 b/t sets-

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

• 50 x Cal Ski/Row
• 40 x Wallballs
• 30 x T2B
• 20 x Power Cleans
• 10 x Wall Walks

Split rope with later erd

Strength/Skill:

In as few sets as possible, accumulate 40 Bench Press at 75-80+%.

Metcon:

7 Rounds
10 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb

Strength/Skill:

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60-63% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65-68% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70-73% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75-78% 1RM Snatch

Metcon:

Row 400m
50ft Handstand Walk
Row 600m
75ft Handstand Walk
Row 800m
50ft Handstand Walk

Strength/Skill:

3 Sets:

20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)

-Rest 60 seconds-

50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)

-Rest 2 minutes-

Metcon:

5 Rounds
800m Run
10 Clean and Jerks (155/105)

Strength/Skill:

:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75+% 1RM Front Squat

Metcon:

5 Rounds
100 Double Unders
20 Toes to bar
10 Front Squats (185/125)

Strength/Skill:

4 Sets

10 Romanian Deadlift @ 8/10 RPE
10 Single Leg Barbell Deadlift (5 each leg)

Metcon:

AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees

*Every 10m is a rep.

Cook’s Kitchen