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!

Strength/Skill:

3 Hang Pause In the Hole Clean @ 6/10 RPE
3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE

*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.

Metcon:

5 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
7 Burpee Box Jump Overs (24/20)
9/7 Calorie Row

Cash-out:

1000m Jog Cool Down

Strength/Skill:

3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE

Metcon:

21-15-9 (Female Cals 18-12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 1:1-
21-15-9 (Female Cals 18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)

Saturday Partner WOD!

Teams of 2: 25m AMRAP

• 5 Shuttle Runs (together – stays the same)
• 10/20/30/40/50 Cal Ski (increase 10 each round)
• 2/4/6/8/10 x Wallwalks (increase by 2 each round)
• 5/10/15/20/25 x Power Cleans (increase by 5 each round)

Every round starts with shuttles. Each successive round adds 10 cals, 2 wall walks, and 5 power cleans. Partition reps however.