Strength/Skill:

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 6/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE

Metcon:3 rounds
12 Burpee Box Get Overs (48)
24 Strict Pull Ups

Saturday Partner WOD!

Teams of 2 (partners work at same time)

Chipper:

• 2k Row (always someone on rower)
• 50 x Power Cleans
• 150 x Wallballs

4 Rounds (1 Round = both partners complete both movements)

• PA: 400m Run
• PB: 12 x Burpee Box Jumps

Strength/Skill:

• 4×10 Strict Press

Metcon: AMRAP 2 Minutes

• 10 Front Squats (155/105)
• 25’ Handstand Walk
• Max Reps Bar Muscle Ups
  -Rest 1 Minute b/t sets-
  *Complete Sets until you Accumulate 30 Bar Muscle Ups

Strength/Skill:

• 5×3 Snatch Pull @110%

Metcon: AMRAP 20 Minutes

• 10/8 Calorie Bike Erg
• 10/8 Calorie Row
• 10/8 Calorie Ski
• 10 x 25ft Shuttle Runs

Strength/Skill: 3-4 Rounds

• 10 Barbell Bench Press @ RPE 7
  -rest 1 minute-
• 10 Bent Over Banded Tricep Extension @ RPE 7
  -rest 1-2 minutes b/t rounds-

Metcon:

• 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
  -rest 30 seconds-
• 1 minute: Lateral Burpee over dumbbells
  -rest 30 seconds-
• 1 minute: Toes to bar in unbroken sets of 5+
  -rest 30 seconds-
• 2 minutes: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
  -rest 30 seconds-
• 2 minutes: Lateral Burpee over dumbbells
  -rest 30 seconds-
• 2 minutes: Chest to Bar Pull Ups in unbroken sets of 3+
  -rest 30 seconds-
• 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
  -rest 30 seconds-
• 1 minute: Lateral Burpee over dumbbells
  -rest 30 seconds-
• 1 minute: Toes to bar in unbroken sets of 5+

Strength/Skill:

• Back Squat: 10m to 3RM

Metcon: 20m E4MO4M

• 500m Bike Erg
• 50 x Dubs
• 5 x Wallwalks

Strength/Skill: 10m to 1RM

• 1 x Push Jerk + 1 x Jerk

Metcon: 30m Cap

• 10 x Wallwalks
• 20 x DB/KB Front Squats (2×70/50)
• 30/24 x Cal Row
• 100m KB Carry
• 30/24 x Cal Row
• 20 x DB/KB Front Squats (2×70/50)
• 10 x Wallwalks

Strength/Skill: 3x

• 6 x weighted pull-ups
• 15 x Ring Dips
• 20 x V-ups (good ones)

Metcon: 50/40/30/20/10

• Bike Erg Cal
• Ski cal
• 20 x Hollow Rocks after each round