Strength/Skill:

5 Front Squat @ 6/10 RPE
4 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
2 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
10 Front Squat @ 6.5/10 RPE
10 Front Squat @ 7/10 RPE

Metcon:

AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)

Saturday Partner WOD!!

Teams of 2: 25m

• 10 x DB Snatch
• 10 x T2B
• 12 x Burpee Box Jumps
• 200m Run (together)

Every movement is “you-go-I-go” style except run.

Synchronized if you wanna kick it up a notch!

Strength/Skill:

5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
10 Strict Press @ 6.5/10 RPE
10 Strict Press @ 7/10 RPE

Metcon:

For time:
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65)
Round 2: 15 @ (115/85)
Round 3: 12 @ (135/95)

-Then-

66-foot overhead walking lunge (135/95)

Strength/Skill:

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE

*Pause in receive for 2 seconds on both pause movements.

Metcon:

For time
10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))
20 Chest to bar Pull Ups
40 Toes to bar
80 Wall Balls (20/14)
40 Toes to bar
20 Chest to bar Pull Ups
10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))

Strength/Skill:

5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE

Metcon:

3 rounds:
2 legless rope climbs
12 hang kettlebell clean and jerks (2×53/35)
100ft KB Front Rack Lunge

Labor Day Hero WOD!!

Choose 1:

Abbate: For Time

• 1 Mile Run
• 21 Clean and Jerks
• 800m Run
• 21 Clean and Jerks
• 1 Mile Run

Weston: 5 Rounds

• 1k Row
• 200m Farmer Carry
• 50m Waiter Carry L Arm
• 50m Waiter Carry R Arm

Strength/Skill:

5 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE

Metcon:
5 Sets
AMRAP 2 minutes-
6 Overhead Squats (185/125)
6 Box Jumps (30/24)
-then-
Max Burpee Pull Ups
-rest 2 minutes b/t sets-

Steve Cook’s House of Pain

Good Luck!