Strength/Skill:

• 3/2/1/1/1 x BtN Split Jerk (9/10 RPE)

Metcon: 10/20/30 (15m Cap)

• T2B
• Hang Power Clean (135/95)
• Bar-Facing-Burpee

Strength/Skill: 4x

• 30s OH DB Hold
• 20 x Band Pull-aparts
• 10 x Plate Y/T/W on bench
• Max Strict Weighted Chin-ups (5 x controlled Negatives if cant to chin-ups)

Metcon: 4 Rounds

• 500/450m Row/Ski
• Sled Push
• 500/450m Row/Ski
• Rest as needed

Strength/Skill:

• 3/2/1/3/2/1 x Power Clean

Metcon: For Time

• 50 x Wallballs
• 200′ Walking Lunge (50s/35s)
• 50 x Wallballs

Strength/Skill:

• 10×3 Front Squats (80%)

Metcon: 13m Cap

• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row

Saturday Partner WOD!!

Teams of 2: 25m

• A: 400m Run
• B: As many rounds as possible
  • 7 x DL
  • 10 x T2B
  • 14 x Box Jump-overs

Strength/Skill:

• Push Press + Push Jerk + Split Jerk
• 2 x 2+2+1
• 3 x 1+1+1

Metcon: 7m Cap

• 30/25 Cal Echo Bike
• 20 x Burpee Box Jump-overs (42/30)
• 10 x Sandbag Cleans (150/100)’ / Power Cleans (185/125)

Strength/Skill:

• Clean Pull + Clean + Push Jerk+ Jerk
• 3 x 2+1+1+1 @6-7/10 RPE
• 2 x 1+1+1+1 @7.5/10RPE

Metcon:

• 1400m Run
• 4 x Rope Climbs
• 21 x DB STOH (2×50/35)
• 1200m Run
• 3 x Rope Climbs
• 15 x DB STOH (2×50/35)
• 800m Run
• 2 x Rope Climbs
• 9 x DB STOH (2×50/35)

Strength/Skill:

• 5×3 Snatch Pull

Metcon: 3 Sets (Rest 1:1)

• 75 x Double Unders
• 20 x GHD
• 15 x Burpee Pull-ups
• 20 x GHD
• 75 x Double Unders