Strength/Skill:

Bench Press @ 6.5/10 RPE
8 Bench Press @ 7.5/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
2 Bench Press @ 9.5/10 RPE
*5 Strict Weighted Chin Ups after each set.

Metcon:

For time:
40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (53/35)
5 Rope Climbs

-Rest 2 minutes-

30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups

-Rest 2 minutes-

20/16 Calorie Row
20 Lateral Burpee over Rower
15 Bar Muscle Ups

Happy Birthday Joe Wallash!!

Strength/Skill:

• 3 x Power Clean
• 3 x Power Clean
• 2 x Power Clean
• 2 x Power Clean
• 1 x Power Clean
• 1 x Power Clean
• 1 x Power Clean

Metcon:

Buy-in: 25 Cal Echo Bike

5 Rounds

• 3 x Bar MU
• 5 x Power Clean (155/105)

Cash-out: 25 Cal Echo Bike

Strength/Skill:

3 Front Squat @ 68% 1 RM Front Squat
3 Front Squat @ 73% 1 RM Front Squat
3 Front Squat @ 78% 1 RM Front Squat
3 Front Squat @ 83% 1 RM Front Squat
3 Front Squat @ 83-85% 1 RM Front Squat

Metcon:

2 Sets:
2 Rounds
1 Minute Calorie Bike Erg (OR Airbike)
1 Minute Burpee Box Jump Over (24/20)

-Rest 2 minutes-

2 Rounds
1 Minute Calorie Ski (OR Row)
1 Minute Shuttle Run (50ft)

-Rest 2 minutes between sets-

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)