Strength/Skill:

3 Wide Grip Bench Press @ 7/10 RPE + 10 Barbell Bicep Curl + 20 Supinated Grip Barbell Row
3 Wide Grip Bench Press @ 7/10 RPE + 10 Barbell Bicep Curl + 20 Supinated Grip Barbell Row
3 Wide Grip Bench Press @ 7/10 RPE + 10 Barbell Bicep Curl + 20 Supinated Grip Barbell Row
3 Wide Grip Bench Press @ 7/10 RPE + 10 Barbell Bicep Curl + 20 Supinated Grip Barbell Row

Metcon:

3 Rounds
400m Run
30 GHD Sit Ups
20 Wall Balls (30/20) (10/9)

Strength/Skill:

3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat

*Flow: Start standing with bar in front rack at :10, :20 and :30 perform 1 Front Squat.

Metcon:

AMRAP 10 Minutes @ 70% effort
5 Burpee Ring Muscle Ups
25 Crossover Singles
50ft Kettlebell Goblet Lunge (70/53)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski
15ft Handstand Walk
15 Kettlebell Swings (70/53)
15ft Handstand Walk

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

• 10 x Wall Walks
• 20 x Power Cleans (155/105)
• 30 x Burpee Box Jump-overs
• 40 x T2B
• 50 x Cal Ski
• 100 x Double Unders

Strength/Skill: 5 Sets

• 3-5 Strict Pull-ups (4s negative or just negatives if you don’t have pull-ups yet)
• 30s DB/KB Overhead Holds
• 90s Plank

Metcon: 4 x Intervals (1m on/30s off)

• Max Cal Row
• Max Reps Complex: (5 x KB Swings, 5 x KB High Pulls, 5 x KB Gob Squats w/light KB)
• Max Cal Ski
• Max Reps Complex: (10 x V-ups, 10 x Pikes, 10 x Flutter Kicks)

Strength/Skill:

3 Push Press + 3 Push Jerk @ 70% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press

Metcon:

5-4-3-2-1-2-3-4-5
Wall Walks
*150ft Dumbbell Farmers Carry (2×70/50) after each set

Strength/Skill:

10 Minutes (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

Metcon:

3 Rounds
2 Rope Climbs (15ft)
10 Box Get Overs (48/40)
-rest 2:00-
2 Rounds
3 Rope Climbs (15ft)
15 Box Jump Overs (30/24)
-rest 2:00-
1 Round
6 Rope Climbs (15ft)
30 Box Jump Overs (24/20)

Saturday Partner WOD!

Teams of 2:

2 x 250m Row Each

3 Rounds Each

• 12 x Hang DB C&J
• 12 x Box Jump-overs

50 x Partner Burpees

3 Rounds Each

• 10/8 Cal Bike
• 12 x A-squats

2 x 250m Row Each

Strength/Skill:

1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat

Metcon:

For time:
1-2-3-4-5-6-7-8
Squat Cleans (225/145)
Wall Walks