Strength/Skill:

7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.

Metcon:

2 sets:
3 Rounds
7 Sandbag Cleans (100/70)
7 Sandbag Squats (100/70)
-straight into-
3 Rounds
15 GHD Sit Ups
45ft Handstand Walk
-straight into-
3 Rounds
7 Bar Muscle Ups
50ft Sandbag Carry (100/70)
-rest 5 minutes b/t sets-

Strength/Skill:

1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.

Metcon: 30m Cap!

50/40 Calorie Row
100ft Sled Push (145/100)
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row
100ft Sled Push (145/100)
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row
100ft Sled Push (145/100)
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row
100ft Sled Push (145/100)
4 Wall Walks

Strength/Skill:

30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.

then

Work up to a single at 85-88%

Metcon:

5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 3 minutes between sets-

Strength/Skill:

5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.

Metcon:

“Event 9 Final”
For time:
21 Thrusters (95/65)
21 Chest to Bar Pull Ups
100-foot farmer carry (heavy)
18 Chest to Bar Pull Ups
18 Thrusters (95/65)

-Rest 2 minutes, then Event 10: Final-

15 Thrusters (135/95)
15 bar muscle ups
100-foot farmer carry (heavier)
12 Bar Muscle ups
12 Thrusters (135/95)

*Rx’d Sub for Yoke Carry: Barbell Back Rack Carry (same weight)

Cook’s Kitchen!

Strength/Skill:

5 Sets (1 set of 90 seconds)
1 “PERFECT” Clean @83-90% 1RM Clean

Metcon:

“Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)

*Start with 1 rep each. Increase each by 1 rep per round.

Strength/Skill:

1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat

Metcon:

7 Sets
400m Run with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

Machine Options:
Row – 500m
Bike Erg – 1000m
Air Bike – 30 Calories

Strength/Skill:

5 Clean & Jerk @60-65% 1RM Clean & Jerk
4 Clean & Jerk @70-80% 1RM Clean & Jerk
3 Clean & Jerk @85-90% 1RM Clean & Jerk
*All reps done as singles.

Metcon:

5 rounds for time:
175-meter run
12 toes-to-bars
8 alternating dumbbell snatches (70/50)