Strength: Superset

• 5×5 Bench Press
• 5×5 Bent-over Row

Metcon: 20m AMRAP

• 20 x Cal Ski
• 20 x Ball Slams
• 20 x KB Swings
• 20 x GHD

Strength:

• 4 x 3 Cleans + 1 Jerk
• 1 x 2 Cleans + 1 Jerk

Metcon: 18m Cap

• 1K Row
• 50 x Thruster (45/35)
• 60 x C2B
• 50 x Thruster (45/35)
• 1K Row

Strength:

• Snatch Pull + Snatch High Pull + Power Snatch
• 3 x 1+1+2
• 2 x 1+1+1

Metcon: 13m Cap

• 30 x Devil Press (2×50/35)
• 30 x HSPU
• 15 x Devil Press (2×50/35)
• 15 x HSPU

Saturday Partner WOD!!

Teams of 2:

1k Row (split 250s)

3 Rounds:

• 8 x DL (225/155)
• 10 x Burpee-over-bar

3 Rounds:

• 12/10 x Cal Bike
• 20 x Air Squats

3 Rounds:

• 12 x DB Hang Clean&Jerk (70/50)
• 12 x Box Jump-overs

1k Row (split 250s)

Strength/Skill:

• 3/2/1/3/2/1 x Snatch Balance

Metcon: (row together

• 500m Row (together)
• 30 x Wallballs
• 20 x C2B
• 80′ Sled
• 10 x Sandbag to shoulder
• 80′ Sled

Strength/Skill:

• HS Skill Work
• 6 x KB Upside-down Press (per side)
• 30s Ring Support Hold
• 15 x Face-Pulls
• 15 x Hollow Rocks

Metcon: 3 Rounds Ski or Row (2m Rest)

• 3m Moderate (High Stroke/Low Damp)
• 1m Moderate (Low Stroke/High Damp)
• 5m Bike Erg Moderate
• 3m Moderate (Low Stroke/Hogh Damn)
• 1m Moderate (High Stroke/Low Damn)

Strength/Skill:

• 3/2/1/3/2/1 x Power Clean

Metcon:

• 2k Echo Bike
• 30 x T2B
• 50 x DB Snatch (70/50)
• 30 x T2B
• 20 x Burpee Box Jumps

Saturday Partner WOD!!
Teams of 2: 2 Rounds

• 50 Cal Ski
• 10 x Partner Burpees
• 50 x T2B
• 10 x Partner Burpees
• 50 x Echo Bike Cals
• 10 x Partner Burpees
  -50 x DB Snatch
• 10 x Partner Burpees
• 400m Run (together)