Strength/Skill: 3x

• 5 x Strict Pull-ups + 5 x Chin-ups
• 10 x Machine Rows
• 15 x Hollow Rocks
• 10 x DB Curls

Metcon: 25m AMRAP

• 30/20/10 x Cal Row
• 30/20/10 x Cal Bike Erg
• 15 Burpee Box Jumps after each set of 10

Strength/Skill:

2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 8/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE

Metcon:

5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-rest 1 minute b/t sets-

Strength/Skill:

2 Deadlift @ 7.5/10 RPE
2 Deadlift @ 8/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE

Metcon:

300ft Sandbag Bear Hug Carry (150/100)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)

*Sub Farmers Carry (2×70/50) for Rx’d if needed for equipment limitations.

Saturday Partner WOD!!

Partner Throwdown Friday!
In a 30 minute window:
2000m Row
-then-
30 Rounds of Holleyman
5 Wall Balls (20/14) (10/9ft)
3 Handstand Push Ups
1 Power Clean (225/155)
-then-
800m Partner Run
*Split Row as desired. Alternate rounds of Holleyman with your partner. Run Together!

Strength/Skill:

14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE
12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE

Metcon:

• 100/80/60/40/20 x Double Unders
• 50/40/30/20/10 x Air Squats
• 25/20/15/10/5 x Ski Cals

Strength/Skill: 3x

Complete as a set

• 6 x Push-ups
• 4 x Archer Push-ups (per side)
• 20 x Shoulder taps

Complete as a set

• 20 x Band Face Pulls (1s pause)
• 10 x Fat-bar Curls
• Sled Rope Pull (or 1 x legless rope climb)

Metcon: E6MO6M x 4

• 30/25 Cal Bike Erg
• 400m Run
• 15 x Hollow Rocks

Strength/Skill:

9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set.

Metcon:

In a 7 minute window
800m Ski
400m Run
Max Double Unders in the time remaining

-rest 3 minutes-

For Time:
Total Double Unders from workout above
400m Run
800m Ski
*Score this part in notes.

Strength/Skill:

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

Metcon:

4 sets:
15 Double Dumbbell Snatch (2×50/35)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar
15 GHD Sit Ups
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

*Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..)
**You must finish all reps of the movement once you start that movement, before going onto another movement.