Strength/Skill:

• 2/4/6/4/2 x Back Squat
• 5 x Seated Box Jumps btw sets

Metcon: 10 Rounds

• 4 x Burpees
• 6 x Kb Swings
• 8 x Wallballs

Saturday Partner WOD!!

Teams of 2:

4 Rounds (Each)

• 8 x Hang Power Clean
• 10 x T2B

4 Rounds (Each)

• 15/10 Cal Bike Erg
• 10y OH Walking DB Lunge
• 8 x Burpee Over DB
• 10y OH Walking DB Lunge

120 x Wallballs (reps only count while partner is holding handstand)

Strength/Skill: Superset

• 4 x 8 Strict Press
• 4 x 8 Bottom Up KB Press

Metcon: 7 Sets

• 10 x Box Jumps (or 30 Dubs)
• 15 x DL (135/95)
• 15 x Push-ups
• 100m Sprint
• Rest 1:1

Strength/Skill:

• 4×10 DL @6-7 RPE

Metcon: 12m Ladder: 1/3/5/7/9/11…

• Power Clean (115/80)
• Front Squat
• Bar-over Burpee

Strength/Skill:

3 Rounds

• 10 x BB Bench
• 10 x DB Seated French Press

3 Rounds

• 10 x Incline BB Bench
• 12 x Incline DB chest Fly

Metcon: 18m Cap

• 40/32 x Echo Bike
• 20 x HSPU
• 400m Run
• 30/24 x Echo Bike
• 15 x HSPU
• 300m Run
• 20/16 x Echo Bike
• 10 x HSPU
• 200m Run
• 10/8 x Echo Bike
• 5 x HSPU
• 100m Run

Strength/Skill:

• 2/4/6/8/10 x Back Squat

Metcon:

3 Rounds

• 8 x OH Squat (135/95) (Sub Goblet Squats)
• 24 x Pull-ups

@10m: 3 Rounds

• 8 x Power Snatch (135/95)
• 24 x Wallballs

Strength/Skill: 3x

• 10 x Weighted Bridges (hold last rep at the top as long as possible)
• Sandbag Hug Carry
• 3-6 x Strict Pull-ups (weighted)
• 60s Plank

Metcon: 24m EMOM

• M1: 12/10 Cal Row
• M2: 12/10 Cal Bike Erg
• M3: 12/10 Cal Ski
• M4: 15 x Sit-ups

Cash-out: Spend some time with handstands

Strength/Skill:

3 Rounds

• 10 x Arnold Press
• 10 x BB Drag Curls

3 Rounds

• 12 Leaning Lateral Raise
• 10 x DB Preacher Curls

Metcon:

• 10/20/30 x Hang DB C&Js (2×50/35)

• 75′ Front Rack Walking DB Lunge