Metcon: Rest 1:1 (40m Cap)

• 200m Run
• 400m Run
• 600m Run
• 800m Run
• 600m Run
• 400m Run
• 200m Run

Cash-out: Skill Work

• HS Walk
• 6 Medball Rotation Throw (per side)
• 20 x Russian Twists

Strength/Skill:

5 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

1 Bench Press @ 7.5/10 RPE

1 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

Metcon: For time:
75 Hang Squat Cleans (75/55)
*Everytime you break, perform:
5 Box Jumps (30/24)
10 Strict Ring Dips

Strength/Skill: 5×1

• Pause Power Clean (pause 2s at knee) + Power Clean

Metcon: 21/18/15/12/9/6/3

• Row/Ski Cals
• GHDs
• 10y Handstand Walk after each round

Saturday Partner WOD!

Teams of 2: 2 sets

• 50 Chest to Bar Pull Ups
• 50 Bar Facing Burpee
• 50 Thrusters (95/65)
  -rest 5 minutes b/t sets-
  *Split all reps as desired

Strength/Skill:

3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

Metcon: 10 Rounds

• 3 x Wall Walks
• 10 x DB Snatch
• 12 x Box Jump-overs

Strength/Skill:

• Sled Push/Pull
• 50 x Shoulder Taps
• 25 x Hollow Rocks
• 5 x Pistol Negatives (on box) (per side)

Metcon: 4x (Pick a machine)

• 3m Slow
• 2m Moderate
• 1m Sprint
• 1m Rest

Strength/Skill:

3 Pause Snatch @ 70% 1 RM Snatch
2 Pause Snatch @ 73% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
3 Pause Snatch @ 73% 1 RM Snatch
2 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch

Metcon: 3 sets
10 Devil’s Press (2×50/2×35)
100 Double Unders
10 Devil’s Press (2×50/2×35)
-Rest 1:1 b/t set-

Strength/Skill:

5 Tempo Front Squat @ 6/10 RPE
5 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
1 Tempo Front Squat @ 9/10 RPE
1 Tempo Front Squat @ 10/10 RPE

*Tempo: 3 seconds down, 2 second pause

Metcon:

4 sets (1 set is completing BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-

*Complete all with a (20/14) vest