Strength/Skill: 4x

• 4 x Pull-ups (slow negatives)
• 25 x Facepulls
• 25 x Hollow Rocks
• 25 x Pikes

Metcon: 5 Rounds (rest as needed)

• 25/20 Cal Bike Erg
• Sled Push
• 50 x Double Unders

Strength/Skill:

5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RPE

Metcon: 4 sets (1 Set every 4 minutes)
21/18 Calorie Row
15 Burpee Over Rower
9 Dumbbell Squat Snatches (50/35)

Strength/Skill:

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

Metcon:

For Time
200m Sandbag Bearhug Carry (150/100)
400m Dumbbell Farmer Carry (2×70/50)
*every time you break on the Sandbag Carries complete 5 Sandbag Cleans
*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups

Saturday Partner WOD!!

Teams of 2: 25m AMRA
A: Row for Distance

B: Complete

• 8 x Pull-ups
• 12 x Wallballs
• 8 x Burpee Box Jumps

Strength/Skill: 5 Sets 1+1+1+1

Clean DL + Clean Pull + Clean + Jerk

Metcon: 2 sets
300m Row
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
300m Row

Strength/Skill: 3x

• 8 x Barbell Good Morning
• 8 x Hip Bridge (5s pause last rep)
• 8 x DB RDL
• 90s Plank

Metcon: 30/25/20/15/10

• Cal Ski
• GHD
• Suitcase Farmer Carry (25y each side)

Strength/Skill:

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

Metcon: 10m AMRAP

• 50 x Double Unders
• 12 x Standing Back Rack Lunge Steps (115/75)
• 10 x Burpee-over-bar

Strength/Skill:

3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 10/10 RPE

Metcon:

10x100m Sprint
-rest as needed b/t sets-