Strength/Skill:

5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6.5/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
*5 Chin Up after each set.

Metcon:

10 min AMRAP
30 Double Unders
15 Ground to Overhead (75/55)

Cook’s Kitchen

Strength/Skill:

3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch

Metcon:

8 Sets (0:00 – 8:00)
Every Minute on Minute
200m Run

-Rest 2:00-

8 Sets (10:00 – 18:00)
Every Minute on Minute
200/180m Ski (OR Row)

-Rest 2:00-

8 Sets (20:00 – 28:00)
Every Minute on Minute
400/360m Bike Erg (OR 12/10 Calorie Air Bike)

-Rest 2:00-

10 Sets (30:00 – 40:00)
Every minute on Minute
5 Clean and Jerks @135/95

Strength/Skill:

3 Front Squats @ 60% 1 RM Front Squat
3 Front Squats @ 65% 1 RM Front Squat
3 Front Squats @ 68% 1 RM Front Squat
3 Front Squats @ 70% 1 RM Front Squat
3 Front Squats @ 70-73% 1 RM Front Squat

Metcon:

30 Pull Ups
30 Back squats (95/65)
30 Burpees

-Rest 1:00-

20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees

Saturday Partner WOD!!

Teams of 2:

1k Row (250s)

3 Rounds Each

• 12/10 Cal Bike
• 12 x Wallball

1k Ski (250s)

3 Rounds Each

• 10 x DB Push Press
• 50 x Double Unders

800m Run (200s)

Strength/Skill:

10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE

Metcon:

21-15-9
Devil press (2×50/35)
42-30-18
Chest to bar pull ups

Strength/Skill:

3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk

Metcon:

AMRAP 14 Minutes
14/11 Calorie Ski (OR Row)
14 Deadlifts (185/125)
28 Crossovers

Strength/Skill:

2 Times Through
For Time:
10 Power Snatch @ 75lb/55lb or 60-65%
8 Power Snatch @ 95lb/65lb or 65-70%
6 Power Snatch @ 115lb/85lb or 70-75%
4 Power Snatch @ 135lb/95lb or 75-80%
2 Power Snatch @ 155lb/105lb or 80-85%
*Rest 3-5 Min and then repeat.

Metcon:

Wall Ball Option with 1 weight
3 Sets:
20 Wall Balls (20/14)
30 Air Squats
20 Wall Balls (20/14)
-rest 3 minutes between sets-