Strength/Skill:

• Split Jerk: 10m EMOM x 1 Rep

Metcon: 10m Cap

• 50 x C2B
• 50/40 Cal Echo Bike
• 50 x C2B

Strength/Skill: 3x

• 12 x DB Bench
• 12 x Pendlay Row
• 8 x Ring Dips (pause and open at top)

Metcon: 6 x 3m on/90s off

• 500m Row/Ski
• Max No-touch Box Jump-overs w/ remaining time

Strength/Skill:

• 1 x Clean Pull + 1 x Power Clean
• 5 x 1+1

Metcon: 15m Cap

• 50 x DL (135/95)
• 40 x STOH
• 30 x Front Squats
• 20 x Power Cleans
• 10 x Thrusters

Strength/Skill:

• Front Squat: 1RM!

Metcon: 2 Sets of 2 Rounds (rest 5m btwn)

• 50′ Front Rack Walking Lunge (2×50/35)
• 50 x Double Unders
• 50′ Handstand Walk
• 50 x Double Unders

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Row
• 50 x T2B
• 50 x Cal Echo Bike
• 50 x HSPU
• 50 x Ski Cals
• 50 x DB Snatch
• 100 x Double Unders

Strength/Skill:

• 3 Sets: 2 x Dip + 1 x Split Jerk @7-8/10
• 2 Sets: 1 x Dip + 1 x Split Jerk @8-9/10

Metcon:

• 50 x Burpees
• 400m Run
• 100 x Push-ups
• 400m Run
• 150m Walking Lunge
• 400m Run
• 200 x Squats
• 400m Run
• 150m Walking Lunge
• 400m Run
• 100 x Push-ups
• 400m Run
• 50 x Burpees

Strength/Skill:

• 3×12 DL @7/10

Metcon: 12m AMRAP

• 80 x DUs
• 4 x Rope Climbs
• 20 x GHDs

Strength/Skill:

• Snatch Pull + Panda Pull + Snatch
• 2 x 1+1+2 @6.5-7RPE
• 3 x 1+1+1 @7.5-8.5RPE

Metcon: 9m Cap Each

• 21/18 Cal Echo Bike
• 21 x Hang Power Cleans (135/95)
• 15/12 Cal Echo Bike
• 15 x Hang Power Cleans
• 9/6 Cal Echo Bike
• 9 x Hang Power Cleans

Rest 1:1

• 21/18 Cal Echo Bike
• 15 x Hang Power Cleans (185/125)
• 15/12 Cal Echo Bike
• 9 x Hang Power Cleans
• 9/6 Cal Echo Bike
• 3 x Hang Power Cleans