Strength/Skill:

4 x 30 on/30 off

• 30s Chin-ups
• 30s Ring Dips

4 x 30 on/30 off

• 30x Push-ups
• 30s Bent-over DB Row

Metcon: 24m AMRAP

• 30/24 x Cal Row
• 30/24 x Cal Bike
• 30/24 x Cal Ski

Strength/Skill:

• 8/6/4/8/6/4 x DB Bench

Metcon:

• 7m Max Distance Row
• rest 1m
• 7m Max Distance Bike Erg
• rest 1m
• 7m Max Distance Ski

Strength/Skill:

• Hang Squat Clean: 10m to build a heavy single

Metcon: 15/12/9

• DB Thruster (2×50/35)
• DB Step-ups (2×50/35)
• 30y Sled Push

Saturday Partner WOD!!

Teams of 2: 2 Rounds (in any order)

• 50 x Cal Echo Bike
• 50 x T2B
• 50 x Cal Ski
• 50 x DB Step-ups
• 50 x Cal Air Runner
• 50 x Push-ups

Strength/Skill:

• 4×3 Power Clean

Metcon: 2 Rounds

• 60 x DUs
• 40 x Wallballs
• 20 x Box Jump-overs
• 40 x Double Unders
• 30 x Wallballs
• 10 x Box Jump-overs
• 20 x Double Unders
• 20 x Wallballs
• 5 x Box Jump-overs

Strength/Skill:

• Extended Warm-up/Stretch

Metcon: 8 x E3MO3M

• 15 x Cal Row/Ski
• 12 x DB Snatch (50/35)
• 9 x Burpees

Cash-out: 3x

• 25 x Hollow Rocks
• 90s Plank
• 30s Side Plank (each side)

Strength/Skill:

• 10/5/3/10/5/3 x Bench Press

Metcon: 5 Sets

• 400m Run
• 10 x SHSPU
• Rest 1m

Strength/Skill:

• 4×7 Back Squat (65-70%)

Metcon: 27/21/15/9

• T2B
• Power Snatch (75/55)