Strength/Skill:

• 3×8 Tempo Back Squat (3:0:2:0 @50%)

Metcon:

• 4 x 500m Row/Ski (Mod Pace, 2m Rest)
• 5 x 200m Row/Ski (Fast Pace, 30s Rest)

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:

• Clean (blocks) + Jerk
• 1 x 3+1 @6/10
• 1 x 2+1 @6.5/10
• 3 x 1+1 @7/10

Metcon: 5 x E5MO5M

• 20/16 Cal Row
• 20 x GHD
• 20 x Pull-ups

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

Strength/Skill:

• 5×1 Snatch Balance (75%)
• 6/4/2/2/2 x Front Rack Lunge

Metcon: Teams of 2 (10m Cap)

• 100 x Power Cleans (135/95)
• E2MO2M: both complete 5 x Muscle-up (Start w/MUs)

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