Strength/Skill:

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

Metcon: 4 Rounds:
8 Bar Muscle Ups
15 Front Squats (115/80)
30ft Handstand Walk

Strength/Skill:

• 6 x Strict Handstand Push-up (try negatives if you don’t have these down yet)
• 30s Handstand Hold on last rep
• 6 x Pull-up w/4s negative (just negatives if you don’t have these down yet)
• 20 x Band Face Pulls

Metcon: 30/25/20/15/10/5

• Bike Erg Cals
• Ski Cals
• Hollow Rocks

Strength/Skill:

1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8.5/10 RPE

*Pause Clean Deadlift is for two seconds at mid thigh.
**Pause Push Jerk is for two seconds in receive position.

Metcon: AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower

Strength/Skill:

1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE

*Pause for 2 seconds in bottom of the squat

Metcon:

Every minute (21:00)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wall Balls (20/14) (11’/10’)
Minute 3: 24 Crossover Single Unders or (48 Double Unders)

Saturday Partner WOD!

4 Rounds: Teams of 2

• 30 x DB DL
• 30 x GHDs
• 30 x Cal Bike
• 30 x A-squats
• 200m Run

Strength/Skill:

10 Barbell Back Rack Lunges (5 + 5) @ 6/10 RPE
10 Barbell Back Rack Lunges (5 + 5) @ 6.5/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7.5/10 RPE
6 Barbell Back Rack Lunges (3 +3) @ 8/10 RPE

Metcon: 5 Rounds
60 Double Unders (OR 45 Crossover Single Unders)
7 Thrusters (135/95)

Strength/Skill:

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE

Metcon:

Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)

-Rest 3 Minutes-

Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Bike Erg Calories from Part A

Happy 4th of July!!

Metcon: Hero WOD “Morrison”
50-40-30-20-10:
Wall balls (20/14) (10/9ft)
Box jump (24/20)
Kettlebell swings (53/35)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.