Strength/Skill:

1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat

Metcon:

4 sets @ 75% intensity
AMRAP 6 minutes:
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-

Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

Saturday Partner WOD!!

Teams of 2:

8 Rounds Each for Time (alternate):

• 300m Row/Ski
• 10 x Hang C&J (115/75)
• 8 x T2B

Strength/Skill:

In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press.

Metcon:

3 Sets:
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×50/2×35)
20 GHD Sit Ups
-rest 2 minutes b/t sets-

Cash-out:

4 Sets
14 Standing Tricep Extension w/Band @ RPE 8-9
14 Seated Alternating Dumbbell Curl @ RPE 8-9

Strength/Skill:

3 Snatch Speed Pull Singles @ 95% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
*3 Jump Complex (1 Broad Jump Straight into 1 Vertical Jump) after each set.

Metcon:

2 sets:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs
-rest 5 minutes b/t sets-

Strength/Skill:

3 Sets

10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press

-Rest 1 Minute-

5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 100ft Kettlebell Front Rack Carry (do not put the kettlebells down!)

-Rest 2 Minutes-

Metcon:

For Time
200m Sandbag Bearhug Carry (150/100)
400m Dumbbell Farmer Carry (2×70/50)
*every time you break on the Sandbag Carries complete 5 Sandbag Cleans
*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups

Strength/Skill:

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 55% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat

Metcon:

5 Sets
1000m Bike Erg
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-

Strength/Skill:

10 Wide Grip Bench Press @ 6/10 RPE

-Then-

Every minute on the minute for 8 minutes:
Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE
Min 2: 1 Wide Grip Bench Press @ 6/10 RPE
Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE
Min 4: 1 Wide Grip Bench Press @ 7/10 RPE
Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE
Min 6: 1 Wide Grip Bench Press @ 8/10 RPE
Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE
Min 8: 1 Wide Grip Bench Press @ 9/10 RPE

Metcon:

21-18-15
Bench Press (135/95)
Chest to Bar
-straight into-
12-9-6
Bench Press (135/95)
Bar Muscle Up

Cash-out:

3 Sets:
12 Seated Tricep KB (OR DB) French Press @ RPE 8
12 Standing KB (OR DB) Crush Grip Bicep Curl @ RPE 8

Cook’s Kitchen!