Strength/Skill: 4x

• 6 x Strict 1-arm KB Bottom-up Press
• 8 x Strict Deficit HSPU
• 20 x Face Pulls
• 20 x Hollow Rocks

Metcon: 5 x E5MO5M

• 500/450m Row
• 400m Run

Strength/Skill:

• 5 x 1 Clean + 1 Jerk (technique work up to 75%)

Metcon: 10/20/30/40/50

• Ski Cals
• Wallballs
• GHD
• Handstand wall between east set

Strength/Skill:

• 5×2 DL (7.5RPE)

Metcon:

• 10-1 x DB DL(70/50)
• 10/8 Cal Echo Bike btw sets

Saturday Partner WOD!!

Teams of 2:

Partner A: Chipper

• 5k Bike
• 2k Row
• 1.5k Ski

Partner B: Complete the following

• 8 x DL (or sandbag cleans)
• 16 x Sit-ups
• 50 x Double Unders

Switch back and forth till A is complete!

Strength/Skill:

• 5×8 Front Rack Lunge

Metcon: 4 Rounds (rest 1:1)

• 20 x Line-Facing Burpees
• 4 x Rope Climbs

Strength/Skill:

• 5 x Wall walks
• 6 x Strict 1-arm Arnold Press (per arm)
• 15 x Alt DB Curls
• 60s Plank

Metcon: For Time

• 50/40/30/20/10 x Cal Row/Ski
• 25/20/15/10/5 x GHD
• 25/20/15/10/5 x HSPU

Strength/Skill:

• Clean DL + 1″ Power Clean + 1″ Clean
• 5×3 work up to 80%

Metcon: 6 Rounds (rest 1:1)

• 15/12 Cal Row
• 100′ Handstand Walk (8 Wall Walks)
• 15/12 Cal Row

Strength/Skill:

• 1 1/4 + 1 aback Squat: 5/5//4/4/3

Metcon: In 2 Minutes

• 15 x C2B
• 15/12 Cal Echo Bike
• max Snatch (95/65)
• continue till 50 Snatch