Strength/Skill:

14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE
12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE

Metcon:

• 100/80/60/40/20 x Double Unders
• 50/40/30/20/10 x Air Squats
• 25/20/15/10/5 x Ski Cals

Strength/Skill: 3x

Complete as a set

• 6 x Push-ups
• 4 x Archer Push-ups (per side)
• 20 x Shoulder taps

Complete as a set

• 20 x Band Face Pulls (1s pause)
• 10 x Fat-bar Curls
• Sled Rope Pull (or 1 x legless rope climb)

Metcon: E6MO6M x 4

• 30/25 Cal Bike Erg
• 400m Run
• 15 x Hollow Rocks

Strength/Skill:

2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE

Metcon:

21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups

Strength/Skill:

3 Front Squat + 3 Back Squat @ 7/10 RPE
3 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 2 Back Squat@ 8.5/10 RPE
1 Front Squat + 1 Back Squat @ 9/10 RPE

Metcon:

4 sets:
15 Double Dumbbell Snatch (2×50/35)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar
15 GHD Sit Ups
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

*Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..)
**You must finish all reps of the movement once you start that movement, before going onto another movement.

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Ski
• 50 x SDHP (115/75)
• 50 x Goblet Squats
• 50 x T2B
• 400m Run (200 Each)

Strength/Skill:

10 Barbell Front Rack Lunges @ 7/10 RPE
8 Barbell Front Rack Lunges @ 7.5/10 RPE
6 Barbell Front Rack Lunges @ 8/10 RPE
4 Barbell Front Rack Lunges @ 8.5/10 RPE
2 Barbell Front Rack Lunges @ 9/10 RPE

Metcon: 15m AMRAP

• 20/16 Cal Echo Bike
• 60y Farmer Carry
• 20 x DB Step-ups

Strength/Skill:

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE

You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds*

Metcon:

3-6-9-12-15-18-21
Kettlebell Swings (70/53)
Box Jump Overs (30/24)

Happy Birthday Jennell!!

Strength/Skill:

3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.

Metcon: “The Chief” – 5 x 3m AMRAP

3m AMRAP

• 3 x Power Clean
• 6 x Push-ups
• 9 x Air Squats

Rest 1m