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:

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE

Metcon: 4 Sets:
100ft Sled Push (2×45/1×45) (OR 50ft Front Rack Walking Lunge (95/65))
-sprint back to start-
100ft Dumbbell Farmer Carry (2×70/50)
-sprint back to start-
100ft Sandbag Carry (150/100) (OR 100ft Double DB Front Rack Carry (2×70/50))
-sprint back to start-

-rest 2 minutes b/t sets-

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

Strength/Skill: 4 x EMOM

• 1-2 x Rope Climbs
• 40s Shoulder Taps
• 40s Max Strict 1-Leg T2B

Metcon: 4 Rounds

• 1500m Bike Erg
• 6 x DB Hand C&J (70/50) L-arm
• 6 x DB Hand C&J (70/50) R-arm
• 1-Arm DB Farmer Carry (30y each side)
• 24 x GHDs

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.

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