Strength/Skill:

6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 6.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 6 Double Dumbbell Push Press @ 7.5/10 RPE

Metcon: 4 sets:
AMRAP 2 Minutes
25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike)
Max Wall Balls (30/20) (10/9ft) OR Dumbbell Hang Clean and Jerks (50/35)
-rest 2 minutes between sets-

Strength/Skill:

3 Front Squat + 5 Back Squat @ 6/10 RPE
3 Front Squat + 5 Back Squat @ 6.5/10 RPE
2 Front Squat + 3 Back Squat @ 7/10 RPE
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 3 Back Squat @ 8/10 RPE

Metcon:

For Time:
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35)
**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25) for lunges weight or 50ft with (50/35).
***The transition from Chest to Bar to Toes to bar does NOT count as a “break” -(i.e. if you drop on the 50 chest to bar before the 1st toes to bar you do NOT need to do lunges)

Scaled Version

4 Rounds:

• 10 x C2B
• 10 x T2B
• 100′ Waking Lunge (50/35)

Saturday Partner WOD!!

Teams of 2:

• 150 x Cal Echo Bike
• 400m Run
• 150 x Cal Row
• 400m Run
• 150 x Box Jumps
• 400m Run
• 150 x Sit-ups
• 400m Run
• 150 x Goblet Squats

Metcon: Running

• 1 x 800m
• 2 x 400m
• 4 x 200m
• 4 x 100m
• Rest 3m
• 1 Mile @ zone 2

Strength/Skill:

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

Metcon:

100 GHD Sit Ups
80 Wall Balls (20/14) (10ft)
60 Deadlifts (155/105)
40 Toes to Bar
20 Burpee Get Box Get Overs, (48/40)

Strength/Skill:

10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE

Metcon:

8 sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (50/35)
40 Double Unders

Teams of 2:

3 Rounds Each

• 10 x DB Snatch
• 12 x Box Jump-overs

1k Ski/Row

3 Rounds Each

• 10/8 Cal Bike
• 20 x Air Squats

1k Row/Ski

3 Rounds Each

• 10 x T2B
• 12 x Wallballs

Strength/Skill:

20 Barbell Back Rack Walking Lunges @ 7/10 RPE
20 Barbell Back Rack Walking Lunges @ 7.5/10 RPE
20 Barbell Back Rack Walking Lunges @ 8/10 RPE
20 Barbell Back Rack Walking Lunges @ 8.5/10 RPE

Metcon:

• 15/12/9/6/3 x Power Cleans
• 15/12/9/6/3 x Burpee Over Bar