Strength/Skill:

• 5×10 Front Rack Lunges (5 then 5)

Metcon: For Time (15m Cap)

• 25/20 x Cal Echo Bike
• 5 x Rope Climbs
• 25 x Deadlifts
• 5 x Rope Climbs
• 25/20 x Cal Echo Bike

Strength/Skill: 4x

• 3 x Strict Pullup (1s pause + 4s negative)
• Max Effort Strict Pull-ups
• 6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
• 10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.

Metcon: 5 x E6MO6M

• 30/24 x Cal Bike Erg
• 400m Run
• 15 x Hollow Rocks

Strength/Skill:

• 4 Sets: 3 x Front Squat + 1 x Jerk

Metcon: 5 Rounds

• 200m Run
• 15 x Bench Press (185/125)
• 200m Run
• Rest 1:1

Strength:

• Pause Back Squats + 1/4 Squat + Squat

• 2 x 1+2+2
• 2 x 1+1+2
• 1 x 1+1+1

Metcon: 21/15/9

• Burpee Box Jump-overs (24/20)
• OH Squats (135/95)

Saturday Partner WOD!!

Teams of 2:

• 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)

Strength/Skill:

• 5×10 Front Rack Lunges

Metcon: 24m x E4MO4M (2m cap)

• 15/12 Cal Bike Erg
• 10 x Box Jumps (30/24)
• 5 x Sandbag Cleans (150/100)

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