Strength/Skill:

• 3×10 Tempo Squats (4:1:3:1)

Metcon: 4 Rounds

• 12 x KB Swings
• 12 x Goblet Squats
• 12 x KB 1-arm Push Press (6 per arm)
• 1m Rest

Saturday Partner WOD!

Highest Score Wins: 25m Cap

• Each Partner Complete 100m Medball Relay (2 for round 2, 3, 4, etc)
• 20 x Burpee-over-bar (split)
• 20 x Pull-ups (split)
• 10 x Power Cleans (185/120) (split)

Strength/Skill:

• 5 x 1 Clean Pull + 1 Clean (65-85%)

Metcon:

• Buy-in: 50/40 Cal Bike Erg

4 Rounds

• 20 x GHD
• 4 x Bear Complex (135/95)

• Cash-out: 50/40 x Cal Bike Erg

Strength/Skill:

• Snatch: 10m to work up to a heavy 3

Metcon: 18m AMRAP

• 18 x Alt. DB Hang C&J (50/35)
• 18 x DB Facing Burpee
• 18 x T2B

Strength/Skill:

• 3/2/1/3/2/1 x Bench Press

Metcon:

• 5x500m Row (rest 1m)

Strength/Skill:

• 5×3 Back Squat @80-90%

Metcon:

• 75 x Air Squats
• 25 x Push-ups
• 50 x Wallballs (30/20)
• 25 x Push-ups
• 75 x Air Squats

Rest 5m

• 45 x Air Squats
• 15 x Push-ups
• 45 x Wallballs (20/14)
• 15 x Push-ups
• 45 x Air Squats

Strength/Skill: 5/4/3/2

• 1 x Push Jerk + 1 x Split Jerk

Metcon: Open WOD 14.4 (14m AMRAP)

• 60 x Cal Row
• 50 x T2B
• 40 x Wallballs
• 30 x Power Clean (135/95)
• 20 x MU

Metcon: Rest 1:1

• 1 x 800m Air Runner
• 2 x 400m
• 4 x 200m
• 4 x 100m

Cash Out: 3x

• 20 x Hollow Rocks
• 20 x Pikes
• 60s Front Plank (arms extended)
• 30s Side Plank (Each Side)
• 60s Elbows