Strength/Skill:

Superset for 4-5 Sets
5 Bench Press @ 65-70% 1RM Bech Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

Metcon:

Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)

-Rest 3 Minutes-

Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Bike Erg Calories from Part A

Strength/Skill:

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

Metcon:

For Time
15/12 Calorie Echo Bike
10 Bar Muscle Ups
Max Unbroken Wall Balls 20/14 (10/9)
-Rest 1 minute b/t sets-
*Continue to repeat the Triplet until you reach 150 Wall Balls (20/14)

Strength/Skill:

1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

Metcon:

3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (50/35)
12 Calorie Row
-rest 3 minutes b/t sets-

Strength/Skill:

5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press

Metcon:

“Strict JT”
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-
“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*45 yard Dumbbell (or Kettlebell) Farmers Carry after each set (2×50/35)

Happy July 4th!

Hero WOD: Partner “Small”

3 Rounds

• 1k Row
• 50 x Burpees
• 50 x Box Jumps
• 800m Run

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Strength/Skill:

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

Metcon:

AMRAP 15 Minutes
Buy in: 45/35 Calorie Bike Erg
2 Rounds
45 GHD Sit Ups
45 Push Press (95/65)
-in remainder of time-
Max Calorie Bike Erg

Strength/Skill: 5 Sets

1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat

Metcon:

3 sets: @ RPE 7/10
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
-rest 1:1 b/t sets-

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

• 50 x Cal Ski/Row
• 40 x Wallballs
• 30 x T2B
• 20 x Power Cleans
• 10 x Wall Walks

Split rope with later erd