Strength/Skill:

• 10×3 Back Squat @73%

Metcon:

4 Rounds

• 400m Run
• 40 x Air Squats

3 Rounds

• 300m Run
• 30 x Push-ups

2 Rounds

• 200m Run
• 20 x Pull-ups

Saturday Partner WOD!!

Teams of 2:

A: For 16m (partition reps)

• 200m Medball Run (together)
• 10 x Wallwalks
• 2 x Hang Squat Cleans (heavy)

Add two hang squat cleans each round up to 10 then switch to B!

B:

• Partner A – 20/15 x Cal Bike Erg
• Partner B – 8 x Burpee Box Jumps + Chip at 100 x HSPu

Strength/Skill:

• Dip + Push Jerk + Dip + Jerk
• 5 x 1+1+1+1 @6-10/10 RPE

Metcon: Full Send

• 150 x Wallballs
• 300 x Double Unders
• 30 x Muscle-ups

Strength/Skill:

• Power Clean to Parallel + Clean + Dip + Jerk
• 4 x 1+1+1+1

Metcon: 2 Sets (rest 2m btw)

• 2/4/6/8/10 x DL (225/155)
• 1/2/3/4/5 x Wallwalks

Strength/Skill: 3 Sets

• 3 x Snatch DL + 3 x Snatch Pull (95-100%)

Metcon: 2 x E5MO5M

2 Rounds

• 10 x Burpee Box Jump-overs (24/20)
• 10 x OH Squats (135/95)

Strength/Skill:

• 10×2 Back Squat @84%

Metcon: 4 x E10MO10M

• 400m Run
• 40/32 Cal Echo Bike
• 400m Run

Strength/Skill:

• 3/2/1/1/1 x Split Jerk

Metcon: For Time

• 1k Run
• 75 x Thrusters (45/35)
• 25 x Burpee Box Jump-overs (30/24)

Strength/Skill: 3x

• 8 x Good Morning
• 10 x Strict T2B
• 10 x Pause Glute Bridge

Metcon: 3 Rounds

• 500m Row/Ski
• 40 x Ball Slams
• 1k Bike Erg
• 40 x GHDs

Cash-out:

• 15m Upper or Lower Body Stretch/Roll