Strength/Skill: 4 x EMOM

• 1-2 x Rope Climbs
• 40s Shoulder Taps
• 40s Max Strict 1-Leg T2B

Metcon: 4 Rounds

• 1500m Bike Erg
• 6 x DB Hand C&J (70/50) L-arm
• 6 x DB Hand C&J (70/50) R-arm
• 1-Arm DB Farmer Carry (30y each side)
• 24 x GHDs

Metcon:

“Triple 3” (50m Cap)

• 3000m Row
• 300 Double Unders
• 3 Mile Run (4830m)

Scaled Option: 1/2/or 3 Rounds of

• 1k Row
• 100 x DUs
• 1m Run

Optional Strength:

5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
*10 Lat Pull Down after each set.

Strength/Skill:

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5.5/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.

Metcon: 6 sets
Odd Sets (1,3,5)
AMRAP 1 minute 30 seconds
250/200m Row
Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)
-Rest 30 seconds after each set-

Even Sets (2,4,6)
AMRAP 1 minute 30 seconds
500/400m Bike Erg
Max Reps Devils Press (2×50/35)
-Rest 30 seconds after each set-

• Sub 200m Run, 15/12 cal Assault Bike, or 12/10 cal Echo Bike if you do not have access to a Bike Erg.

Saturday Partner WOD!

A: Complete

• 7 x HSPU
• 7 x SDHP (115/75)
• 14 x Box Jump-overs

B: 400m Run/500m Row/500m Ski/1k Bike Erg

Strength/Skill:

2 Clean + 1 Pause Split Jerk @ 6/10 RPE
2 Clean + 1 Pause Split Jerk @ 7/10 RPE
2 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
2 Clean + 1 Pause Split Jerk @ 8/10 RPE
2 Clean + 1 Pause Split Jerk @ 8.5/10 RPE

Metcon:

“Karen” a.k.a 150 Wall Balls (20/14) (10”/9”)
30 Ring Muscle Ups (OR 60 Burpee Pull Ups)
“Grace” aka 30 Clean and Jerks (135/95)

Metcon: Rest 1:1 (40m Cap)

• 200m Run
• 400m Run
• 600m Run
• 800m Run
• 600m Run
• 400m Run
• 200m Run

Cash-out: Skill Work

• HS Walk
• 6 Medball Rotation Throw (per side)
• 20 x Russian Twists

Strength/Skill: 5×1

• Pause Power Clean (pause 2s at knee) + Power Clean

Metcon: 21/18/15/12/9/6/3

• Row/Ski Cals
• GHDs
• 10y Handstand Walk after each round

Strength/Skill:

5 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
1 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE

Metcon:

AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest