Strength/Skill:

3 Front Squat @ 6/10 RPE
2 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE

Metcon:

30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired

Saturday Partner WOD!!

Teams of 2:

1k Row (250s)

3 Rounds Each

• 8 x DL
• 10 x Burpee-over-bar

800m Run (200s)

3 Rounds Each

• 10/8 Cal Echo Bike
• 15 x A-Squats

1k Ski (250s)

Strength/Skill:

5 Strict Press @ 6/10 RPE
5 Strict Press @ 6.5/10 RPE
3 Strict Press @ 7/10 RPE
3 Strict Press @ 7.5/10 RPE
1 Strict Press @ 8/10 RPE
1 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE

Metcon: 6m Cap Each Piece (22m Cap Total)

FULL SEND FRIDAY!
4 Rounds
10 Double Dumbbell Hang Cleans (2×50/35)
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
-rest until minute 8-
4 Rounds
10 Double Dumbbell Push Jerks (2×50/35)
10 Toes to bar
5 Shuttle Sprints (50ft)
-rest until minute 16-
4 Rounds
10 Double Dumbbell Hang Clean and Jerks (2×50/35)
5 Bar Muscle Ups
10 Box Jumps (24/20)

Strength/Skill:

3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 10/10 RPE

Metcon:

2000m Row Warm Up

30-20-10
Back Squat (135/95)
Bar Facing Burpee
-300m Run after each set of Bar Facing Burpees-

1000m Row Cool Down

Strength/Skill:

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE

Metcon:

5 Sets:
500m Bike Erg
50ft Handstand Walk
500m Bike Erg
-rest 1:1 b/t sets-

Strength/Skill:

3 Back Squat @ 6/10 RPE
2 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE

Metcon:

2 Sets:
AMRAP 8 Minutes
40 Crossovers
4 Rope Climbs
20 GHD Sit Ups
-rest 4 minutes b/t sets-

Strength/Skill:

5/5/4/4/3/3 x Strict Press

Metcon:

25-20-15-10-5
Bench Press (135/95)
12-10-8-6-4
Strict Chin Ups
-rest 5 minutes-
25-20-15-10-5
Strict Press (95/65)
12-10-8-6-4
Ring Rows

Cookout Thursday!