Strength/Skill:

2 Sets
5 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

3 Sets
4 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

Metcon:

8 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-

Strength/Skill:

10 Sets (New set every minute.)
3 Back Squat
*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!

Metcon:

5 Sets:
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-

Strength/Skill:

3 In the Hole Front Squat @5.5/10 RPE
3 In the Hole Front Squat @6/10 RPE
3 In the Hole Front Squat @6.5/10 RPE
3 In the Hole Front Squat @7/10 RPE
3 In the Hole Front Squat @7.5/10 RPE

Can sub Pause Squats

Metcon: Open WOD 25.1

As many rounds and reps as possible in 15 minutes of:

• 3 lateral burpees over the dumbbell
• 3 dumbbell hang clean-to-overheads
• 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Strength/Skill:

5 Sets
5 Bench Press @6-8/10 RPE
5 Tempo Dumbbell Chinese Rows (5 seconds down, 1 second hold at top and bottom of each rep) @6-8/10 RPE
*Rest as needed between sets.

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-

Metcon: Time cap: 15 min

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
  Rest 1 min.

•15 front squats

• 30 chest-to-bar pull-ups
• 15 thrusters
  Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time begins immediately following the completion of 21.3.

Strength/Skill:

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch @85-85+% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

*Rest 60-90 seconds in between sets.
**Score is heaviest weight you hit.

Metcon:

60/48 Calorie Ski
-into-
3 Rounds
20 Power Cleans (115/80)
15 Strict Handstand Push Ups
-into-
60/48 Calorie Ski

Strength/Skill:

In 10 singles or less, build to a heavy Back Squat for the day.

Metcon:

5 sets (1 set every 6 minutes)
30/24 Calorie Standing Bike Erg
15 Back Squats (185/125)
3 Rope Climbs

Strength/Skill:

3 Sets
7 DB Pulsing Bulgarian Split Squat (each side) @6.5-7/10 RPE
*Rest 60 seconds between sets.

Metcon:

“Open 12.4”
AMRAP in 12 minutes
150 Wall Ball Shots (20/14) (10/9)
90 Double-Unders
30 Muscle-Ups