Strength/Skill:

1 x 2 Position Back Squat @ 65-70% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat

Metcon:

50/40 Calorie Echo Bike
20 Power Cleans (185/125)
-rest 5 minutes-
50/40 Calorie Echo Bike
15 Power Cleans (205/135)
-rest 5 minutes-
50/40 Calorie Echo Bike
10 Power Cleans (225/155)

Strength/Skill:

7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE

*Rest 2 Minutes between sets

Metcon:

AMRAP 4 Minutes
6 Dumbbell Strict Press (2×50/35)
2 Strict Chin Ups
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Hang Cleans (2×50/35)
4 Wall Walks
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Bench Press (2×50/35)
1 Legless Rope Climb
-rest 1 minute-
AMRAP 4 Minutes
12 Hang Dumbbell Snatches (50/35)
12 Hand Release Push-ups

Cook’s Kitchen!

Strength/Skill:

2 Tempo Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat

Metcon:

5 Rounds
25 yard Sled Push (145/125)
25 yard Hand Over Hand Sled Pull (145/125)
-Rest 1:1 between sets-
*Add 45/25 pounds each round

Strength/Skill:

1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch

*All touch and go
*Hang Pause Snatch: Pause in the receive for 3 seconds.

Metcon:

Individual version:
AMRAP 8 Minutes

4 rounds
20/16 Calorie Echo Bike
30 Second Dumbbell Farmers Hold (2×100/2×70)
-in remainder of 8 minutes-

Max Rep Deadlifts (315/225)

Saturday Partner WOD!!

Teams of 2:

1k Row (250s)

3 Rounds

• 12 x DB Hang C&J (1×70/50)
• 15 x Box Jump-overs (step down)

1k Ski (250s)

3 Rounds

• 12/10 Cal Echo Bike
• 12 x Goblet Squats (70/50)

800m Run (200s)

Strength/Skill:

5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
*2 Min rest between sets.

Metcon:

10-20-30-40
Unbroken Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round

Strength/Skill:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-63% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1RM Power Clean

Metcon:

Row
3 sets:
90 seconds fast
90 second recovery pace
-straight into-
6 sets
60 seconds faster
60 second recovery pace
-straight into-
12 sets
30 seconds fastest
30 second recovery pace