Strength/Skill:

• 5 x Strict Pull ups (Weighted+3s Negative)
• Max Strict Pull-ups (ring rows)
• 10 x Bar Curls
• 10 x Ring Dips (2s Pause at bottom)

Metcon: 4 Rounds

• 400m Run
• 30 x Ball Slams
• 30 x GHD

Strength/Skill:

• 3 x 8 Tempo DB Bench (3:0:2:0)

Metcon: 8 Rounds

• 12/10 Cal Row/Ski
• 12 x Burpee over Rower/Barbell

Strength/Skill:

• 5×1 Power Snatch
• 5×1 Power Clean

Metcon: Choose A or B

A: 5 Rounds

• 15/12 Cal Echo Bike
• 15 x DL (155/105)
• 12 x Hang Clean
• 9 x STOH

B: 5 Rounds

• 15/12 Cal Echo Bike
• 9 x DL (185/125)
• 6 x Hang Clean
• 3 x STOH

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Row
• 50 x Goblet Squat
• 50 x Cal Ski
• 50 x HSPU
• 50 x Cal Bike
• 50 x Burpees
• 400m Run

Strength/Skill:

• 10/8/6/4/2 x Bench Press

Metcon: 3 Rounds

• 25 x T2B
• 50′ Handstand Walk
• 50′ OH Walking Lunge (135/95)

Strength/Skill: 3x

• 8 x Strict 1-arm DB Arnold Press
• 10 x Lateral Shoulder Raise
• 10 x Front Shoulder Raise
• 20 x Face Pulls (band or kaiser)

Metcon: 7 Rounds

• 500/450m Row/Ski
• Heavy Sled Push (load it up)
• Rest as needed!

Strength/Skill:

• Snatch Pull+ Snatch High Pull + Power Snatch
• 3 x 1+1+2 @7/10
• 2 x 1+1+1 @8/10

Metcon: 7 Rounds (90s on/90s off)

• 16 x DL (155/105)
• 8 x Box Jumps (24/20)
• Max Cals (pick a machine)

Strength/Skill:

• 3×3 Elevated Heels Back Squat (2s Pause)
• 4×3 x Back Squat (work up to 8/10 RPE)

Metcon:

• 12/9/6/3 x Squat Snatch (135/95)
• 24/18/12/6 x Bar-facing-burpee