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:

9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set.

Metcon:

In a 7 minute window
800m Ski
400m Run
Max Double Unders in the time remaining

-rest 3 minutes-

For Time:
Total Double Unders from workout above
400m Run
800m Ski
*Score this part in notes.

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.

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: 3x

• 6 x Strict HSPU (30s hold on last rep)
• 30 x V-ups
• 6 x Strict Ring Dips (30s support hold)
• 30 x Pikes
• 10 x Fat Bar Curls

Metcon:

• 4 x 400m Run (Rest 90s)
• Rest
• 1 Mile Run (Zone 2)

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)

Strength/Skill:

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE

Metcon:

EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups
Minute 4: Rest

Saturday Partner WOD!

Teams of 2: 5 Rounds

• 300m Run (together) (Stop @donut shop!)
• 4 x Heavy Squat Cleans (75%+)
• 4 Rounds of Cindy (alternate)