Strength/Skill:

3 In the Hole Front Squat @5.5/10 RPE
3 In the Hole Front Squat @6/10 RPE
3 In the Hole Front Squat @6.5/10 RPE
3 In the Hole Front Squat @7/10 RPE
3 In the Hole Front Squat @7.5/10 RPE

Can sub Pause Squats

Metcon: Open WOD 25.1

As many rounds and reps as possible in 15 minutes of:

• 3 lateral burpees over the dumbbell
• 3 dumbbell hang clean-to-overheads
• 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Strength/Skill:

5 Sets
5 Clean Deadlift Singles @90-95% 1RM Clean
*Rest as needed between sets.

Metcon:

EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (20/14) (10’)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 10/8 Calorie Row
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (50/35)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)

Strength/Skill:

5 Sets
5 Bench Press @6-8/10 RPE
5 Tempo Dumbbell Chinese Rows (5 seconds down, 1 second hold at top and bottom of each rep) @6-8/10 RPE
*Rest as needed between sets.

Metcon:

3 Sets
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-

Strength/Skill:

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch @85-85+% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

*Rest 60-90 seconds in between sets.
**Score is heaviest weight you hit.

Metcon:

60/48 Calorie Ski
-into-
3 Rounds
20 Power Cleans (115/80)
15 Strict Handstand Push Ups
-into-
60/48 Calorie Ski

Strength/Skill:

3 Sets (1 set every minute on the minute)
5 Bench Press
-Directly Into-
3 Sets (1 set every minute on the minute)
3 Bench Press
-Directly Into-
4 Sets (1 set every minute on the minute)
1 Bench Press
*Start around 60-65% and build to a heavy single for the day.

Metcon:

6 Sets
8 Devil Press (2×50/35)
16 GHD Sit Ups (OR Toes to Bar)
-rest 1:1 b/t sets-

Strength/Skill:

In 10 singles or less, build to a heavy Back Squat for the day.

Metcon:

5 sets (1 set every 6 minutes)
30/24 Calorie Standing Bike Erg
15 Back Squats (185/125)
3 Rope Climbs

Strength/Skill:

3 Sets
1 Snatch @70-75% 1RM Snatch

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

**Rest 60-90 seconds in between sets.

Metcon:

For Time:
2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)
100 GHD Sit Ups
2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)

Strength/Skill:

3 Sets (1 set every minute on the minute)
3 Push Jerk
-Directly into-
3 Sets (1 set every minute on the minute)
2 Push Jerk
-Directly into-
4 Sets (1 set every minute on the minute)
1 Push Jerk
*Start around 60-65% and build to 80-90%

Metcon:

6 sets
AMRAP 3 minutes
40/32 Calorie Row
Max Distance Run
-rest 3 minutes between sets-