Strength/Skill:

5 DEEP In the Hole Front Squat @ 5/10 RPE
5 DEEP In the Hole Front Squat @ 5.5/10 RPE
5 DEEP In the Hole Front Squat @ 6/10 RPE
5 DEEP In the Hole Front Squat @ 6.5/10 RPE
5 DEEP In the Hole Front Squat @ 6.5/10 RPE

Metcon: For time
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
30 Pull Ups
60 Push Ups
90 Air Squats

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)

Strength/Skill:

5 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

1 Bench Press @ 7.5/10 RPE

1 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

Metcon: For time:
75 Hang Squat Cleans (75/55)
*Everytime you break, perform:
5 Box Jumps (30/24)
10 Strict Ring Dips

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

Strength/Skill:

3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

Metcon: 10 Rounds

• 3 x Wall Walks
• 10 x DB Snatch
• 12 x Box Jump-overs

Strength/Skill:

• Sled Push/Pull
• 50 x Shoulder Taps
• 25 x Hollow Rocks
• 5 x Pistol Negatives (on box) (per side)

Metcon: 4x (Pick a machine)

• 3m Slow
• 2m Moderate
• 1m Sprint
• 1m Rest