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: 3x

• 8 x Strict 1-arm DB Arnold Press
• 10 x Lateral Shoulder Raise
• 10 x Front Shoulder Raise
• 20 x Face Pulls (band or kaiser)

Metcon: 7 Rounds

• 500/450m Row/Ski
• Heavy Sled Push (load it up)
• Rest as needed!

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:

• 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

Saturday Partner WOD!!

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:

• 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