Strength/Skill:

• 3/2/1/3/2/1 x Cleans from Blocks (work up to 80%)

Metcon: For Time! (8m Cap)

• 50 x DUs
• 15 x Front Squats (155/105)
• 100 x DUs
• 15 x Front Squats (155/105)
• 50 x DUs

Strength/Skill: 3x

• 6-10 x Russian Dips (on jerk blocks)
• 6-10 Pistol Negatives (on Box)
• Hand-over-hand rope sled pull
• 100y 1-arm KB Farmer Carry (switch at 50y)

Metcon: 25m AMRAP

• 25/20 Cal Ski/Row
• 30 x Ball Slams
• 25 x GHD
• 10 x Shuttles

Strength/Skill:

• 5×3 Floating Snatch DL @95-105%

Metcon:

• 100/80 x Cal Echo Bike
• E5MO5M: 5 x Lateral Burpee-over Bar

Strength/Skill:

• 5×5 Back Squat @75-80%

Metcon:

A: 6m Cap for Each Set

• 500m Row
• 50 x Air Squats
• Rest 1m
• 500m Row
• 50 x Wallballs
• Rest 2m
• 500m Row
• 50 x Wallballs (1′ higher)
• Rest 3m (start at 21m)

B: @24m – 5 x 250m Row (rest 30s between)

Saturday Partner WOD!!

Teams of 2: Chipper

• 70 x Cal Run
• 10 x Partner Burpees
• 70 x HSPU (strict press)
• 10 x Partner Burpees
• 70 x DL (155/105)
• 10 x Partner Burpees
• 70 x Pistols (step-ups)
• 10 x Partner Burpees
• 70 x Cal Bike
• 10 x Partner Burpees

Strength/Skill:

• 3/3/2/2/1/1 x Power Clean from Blocks

Metcon: Full Send

• 90 x GHD
• 12 x Rope Climbs
• 150 x Wallballs

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