Strength/Skill:

• 6/6/4/4/2/2 x Supinated-grip bench
• 6×7 Chin-ups

Metcon:

3 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-

Strength/Skill:

5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squat after each set.

Metcon:

2 sets:
5-4-3-2-1
Deadlifts (275/185)
Wall Facing Strict Handstand Push Up
-rest 3 minutes b/t sets-

Saturday Partner WOD!!

Team of 2: 2 Rounds

• 60 x Cal Air Runner
• 60 x DB Step-ups
• 60 x Cal Ski
• 60 x Partner Burpees
• 60 x Cal Echo Bike
• 60 x Pull-ups

Cook’s Kitchen

Strength/Skill:

1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk

Metcon:

AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar

Strength/Skill:

• 5/5/3/3/1/1 x Supinated Bench Press
• 6×7 Chin Ups

Metcon:

8 sets
10 Shuttle Runs (50ft)
15/12 Calorie Echo Bike
25ft Handstand Walk
-Rest 1:1 b/t sets-

Saturday Partner WOD!!

4 Rounds Each:

• 15/12 Cal Ski
• 8 x SHSPU

4 Rounds Each:

• 150m Air Runner
• 10 x DB Snatch

4 Rounds Each:

• 10/8 Cal Echo Bike
• 12 x A-Squats

Strength/Skill:

3 Deadlift @ 60-65% 1RM Deadlift
2 Deadlift @ 65-70% 1RM Deadlift
1 Deadlift @ 70-75% 1RM Deadlift
1 Deadlift @ 75-80% 1RM Deadlift
1 Deadlift @ 80-85% 1RM Deadlift
1 Deadlift @ 85-90% 1RM Deadlift

Metcon:

1-2-3-4-5-6-7-8-9-10
Bench Press (155/105)
Deadlift (225/155)