Strength/Skill:

• 3 x Snatch Push Press + 1 x OH Squat
• 4×4 @70%

Metcon: 3 x E10MO10M

• 12/10 Cal Echo Bike
• 12 x Burpee Box Jump-overs (30/24)
• 12/10 Cal Echo Bike
• 9 x Burpee Box Jump-overs (30/24)
• 12/10 Cal Echo Bike
• 6 x Burpee Box Jump-overs (30/24)

Strength/Skill:

• Back Squat: 5×3 @65-85%

Metcon: 10 Rounds

• 10 x DB Bench Press (50/35) or 10 x Push-ups
• 10 x T2B

Saturday Partner WOD!!

Partner A:

• 400m Run

Partner B:

• 1 x Heavy Squat Clean (80%+)
• 10 x T2B
• Max Wall Balls

When you accumulate 300 wallballs as a team move on to 2k Row or Ski (250m Sprints).

Strength/Skill:

• 5×1 Clean and Jerk (technique work)

Metcon: 8 Rounds

• 12/10 Cal Echo Bike
• 6 x Power Cleans (185/125)
• 12/10 Cal Echo Bike

Strength/Skill: Choose

• 5×1 Bench Press
• 3/2/1/1/1 Power Snatch

Metcon: 5 Rounds

• 30/24 Cal Row
• 20 x GHD
• 10 x Burpee-over-rower
• rest 3m

Strength/Skill:

• 5×1 Back Squat @8.5/10 RPE

Metcon:

• 50 x Pull-ups
• 21 x Thrusters (95/65)
• 2000m Bike Erg OR 800m Run
• 21 x Thrusters (95/65)
• 50 x Pull-ups

Strength/Skill:

• 10/8/6/6/6 x Front Rack Step Ups

Metcon: Partners Teams of 2

• 100 x Box Jump-overs
• 50 x T2B
• 100 x HSPU
• 50 x T2B
• 100 x Box Jump-overs

Strength/Skill: 3x

• 5 x Strict Weighted Pull-ups
• Max Effort Strict Pull-up
• 10 x Lateral Plate Raise
• 15 x Y’s & T’s

Metcon: 30m Zone 2 (pick your poison)

• E5MO5M: 10 x Burpee Box Jumps