Strength/Skill:

1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

Metcon: AMRAP 3 Minutes
75 Double Unders
50ft Handstand Walk
Max Deadlifts (275/185)
*Go until you get 35 reps
-rest 1 minute b/t sets-

Strength/Skill: 3 Sets
1 Turkish Get Up + 3 Ketttlebell Windmill (3 reps each arm)
20 Dumbbell Weighted Crunches
100ft Heavy Sandbag Carry

Metcon: 24m Zone 2 (pick a machine)

• E4MO4M: 8 x Burpee Box Jumps

Strength/Skill:

5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*20 Single Arm Lat Pull Downs (10 each arm) after each set.

Metcon: 4 Rounds

• 21/18 x Cal Ski/Row
• 15 x GHD (25 Sit-ups)
• 9 x Strict HSPU

Strength/Skill:

4 In the Hole Front Squat @ 5.5/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE
4 In the Hole Front Squat @ 7/10 RPE

Metcon:

4 rounds:
10 Pull Ups
200m Run
10 Pushups
200m Run
*Wear a weighted vest (20/14)

Saturday Partner WOD!!

Teams of 2:

Partner A:

• 20/15 Cal Bike Erg
• 10y DB Lunge
• 8 x Burpees
• 10y DB Lunge

Partner B: Complete 1 x Heavy Power Snatch/Clean then work on Chipper

• 60 x T2B
• 60 x Wallballs
• 60 x Ski Cals
• 180 x Cross-overs

Strength/Skill:

1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

Metcon:

30 Front Squats (135/95)
10 Wall Walks
24 Front Squats (135/95)
8 Wall Walks
18 Front Squats (135/95)
6 Wall Walks
12 Front Squats (135/95)
4 Wall Walks
6 Front Squats (135/95)
2 Wall Walks

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.