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

Strength:

• 5/5/4/4/4 Tempo Back Squat

Metcon:

• 12 x Squat Cleans (155/105)
• 24 x Bar MU
• 12 x Squat Cleans (155/105)
• @10m
• 6 x Squat Cleans (225/155)
• 24 x Bar MU
• 6 x Squat Cleans (225/155)

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:

• 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:

• 4×10 Tempo DB Bench Press

Metcon: 2 Rounds (rest 1:1)

• 25 x GHD
• 9 x OH Squat (165/115)
• 20 x GHD
• 7 x OH Squat (185/125)
• 15 x GHD
• 5 x OH Squat (205/135)

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

Strength/Skill:

  Clean Pull + Clean + Push Jerk (blocks)

  – 4×3 @8/10RPE 

Metcon: 5 E4MO4M

  – 15 x C2B

  – 2 x 25′ Shuttles

  – 10 x Thruster (135/95)

Strength/Skill: 3x

•   45s Handstand Hold (45s shoulder taps)
•   90 x Unbroken Double Unders
•   Max Ring Dips (3s Pause at bottom
• and Top)
• Metcon: Rest 1:1
•   – 1 x 800m Run
•   – 2 x 400m Run
•   – 4 x 200m Run
•   – 4 x 100m Run