Strength/Skill:

3 Tempo Front Squat @ 55% 1 RM Front Squat
3 Tempo Front Squat @ 60% 1 RM Front Squat
3 Tempo Front Squat @ 63% 1 RM Front Squat

*Tempo is 3 second descent, 3 second pause in the bottom.

Metcon: 30m Cap

6 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
5 Shuttles OR 100ft Sled Push (145/125)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) (OR Farmer’s Carry (2×50/35)

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

Partner A: Chipper

• 1000m Run
• 1500m Ski
• 2000m Row
• 3000m Bike Erg

Partner B: Complete then Switch

• 8 x DB DL
• 8 x DB Front Squats
• 12 x Box Jump-overs (step downs)
• 12 x V-ups
• 40 x Cross-overs

Strength/Skill:

3 Push Press @RPE 7
2 Push Press @RPE 7.5
1 Push Press @RPE 8
1 Push Press @RPE 8.5

Metcon:

4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-

Strength/Skill:

3 Pause In the Hole Clean from Below the Knee @RPE 7
2 Pause In the Hole Clean from Below the Knee @RPE 7.5
1 Pause In the Hole Clean from Below the Knee @RPE 8
1 Pause In the Hole Clean from Below the Knee @RPE 8.5

Metcon:

• 800m Air Runner (or development lap)
• 50 x Hollow Rocks
• 2000m Row
• 50 x Hollow Rocks
• 2000m Bike Erg

Complete in any order!

Strength/Skill:

3 Hang Snatch @ 6/10 RPE
2 Hang Snatch @ 7/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
1 Hang Snatch @ 9.5/10 RPE
1 Hang Snatch @ 10/10 RPE

Metcon:

AMRAP 7 Minutes
5 Box Jumps (30/24)
3 Power Cleans (185/125)

Cash-out:

• 400m Run, 50 x Hollow Rocks, 400m Run

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

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)

Fitness Fun-Time with Steve!