Strength/Skill: 3x

• 6 x Strict HSPU (30s hold on last rep)
• 30 x V-ups
• 6 x Strict Ring Dips (30s support hold)
• 30 x Pikes
• 10 x Fat Bar Curls

Metcon:

• 4 x 400m Run (Rest 90s)
• Rest
• 1 Mile Run (Zone 2)

Strength/Skill:

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE

You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds*

Metcon:

3-6-9-12-15-18-21
Kettlebell Swings (70/53)
Box Jump Overs (30/24)

Happy Birthday Jennell!!

Strength/Skill:

3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.

Metcon: “The Chief” – 5 x 3m AMRAP

3m AMRAP

• 3 x Power Clean
• 6 x Push-ups
• 9 x Air Squats

Rest 1m

Saturday Partner WOD!

Teams of 2: 5 Rounds

• 300m Run (together) (Stop @donut shop!)
• 4 x Heavy Squat Cleans (75%+)
• 4 Rounds of Cindy (alternate)

Strength/Skill:

• 5 Bench Press @ 6.5/10 RPE
• 5 Bench Press @ 7/10 RPE
• 5 Bench Press @ 7.5/10 RPE
• 5 Bench Press @ 8/10 RPE
• 5 Bench Press @ 8.5/10 RPE *10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.

Metcon: 20m AMRAP

• 20/15 Cal Row/Ski
• 7 x Devil Press
• 11 x Box Jumps (30/24)

Strength/Skill: 4x

• 1-3 Legless Rope Climb
• 10 x Bent-over DB Row
• 7/7/7 Curls
• 30s Hollow Gold

Metcon: 4 Rounds

• 30/25 Cal Bike Erg
• 30y Farmer Carry
• 50 x Crossovers
• 5 x Wallwalks
• 30 x Situps

Strength/Skill:

6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 6.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 6 Double Dumbbell Push Press @ 7.5/10 RPE

Metcon: 4 sets:
AMRAP 2 Minutes
25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike)
Max Wall Balls (30/20) (10/9ft) OR Dumbbell Hang Clean and Jerks (50/35)
-rest 2 minutes between sets-

Strength/Skill:

3 Front Squat + 5 Back Squat @ 6/10 RPE
3 Front Squat + 5 Back Squat @ 6.5/10 RPE
2 Front Squat + 3 Back Squat @ 7/10 RPE
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 3 Back Squat @ 8/10 RPE

Metcon:

For Time:
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35)
**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25) for lunges weight or 50ft with (50/35).
***The transition from Chest to Bar to Toes to bar does NOT count as a “break” -(i.e. if you drop on the 50 chest to bar before the 1st toes to bar you do NOT need to do lunges)

Scaled Version

4 Rounds:

• 10 x C2B
• 10 x T2B
• 100′ Waking Lunge (50/35)