Strength/Skill: 3-4 Rounds

• 10 Barbell Bench Press @ RPE 7
  -rest 1 minute-
• 10 Bent Over Banded Tricep Extension @ RPE 7
  -rest 1-2 minutes b/t rounds-

Metcon:

• 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
  -rest 30 seconds-
• 1 minute: Lateral Burpee over dumbbells
  -rest 30 seconds-
• 1 minute: Toes to bar in unbroken sets of 5+
  -rest 30 seconds-
• 2 minutes: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
  -rest 30 seconds-
• 2 minutes: Lateral Burpee over dumbbells
  -rest 30 seconds-
• 2 minutes: Chest to Bar Pull Ups in unbroken sets of 3+
  -rest 30 seconds-
• 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
  -rest 30 seconds-
• 1 minute: Lateral Burpee over dumbbells
  -rest 30 seconds-
• 1 minute: Toes to bar in unbroken sets of 5+

Strength/Skill:

• Back Squat: 10m to 3RM

Metcon: 20m E4MO4M

• 500m Bike Erg
• 50 x Dubs
• 5 x Wallwalks

Saturday Partner WOD!!

Teams of 2: 3 Rounds (1m on/1m off)

• Row Cals
• Burpee Box Jumps
• Bike Cals
• KB Swings

Strength/Skill: 3x

• 6 x weighted pull-ups
• 15 x Ring Dips
• 20 x V-ups (good ones)

Metcon: 50/40/30/20/10

• Bike Erg Cal
• Ski cal
• 20 x Hollow Rocks after each round

Strength/Skill:

• 10m 2RM Snatch

Metcon: 15m AMRAP (5/4/3/2/1)

• Strict Pronated Pull-ups
• DB Burpee Step-overs

Strength/Skill: 4 Sets

• 5 x Seated OH DB Press
• 7 x Incline DB Bench
• Max Flat DB Bench

Metcon: 3 Rounds: 12/9/6 (9/7/5)

• Ski Cals
• Echo Bike Cals
• 50 x Dubs after each set
• 3m Rest btw rounds

Saturday Partner WOD!!

Teams of 2:

4 Rounds (Each)

• 8 x Hang Power Clean
• 10 x T2B

4 Rounds (Each)

• 15/10 Cal Bike Erg
• 10y OH Walking DB Lunge
• 8 x Burpee Over DB
• 10y OH Walking DB Lunge

120 x Wallballs (reps only count while partner is holding handstand)

Strength/Skill: Superset

• 4 x 8 Strict Press
• 4 x 8 Bottom Up KB Press

Metcon: 7 Sets

• 10 x Box Jumps (or 30 Dubs)
• 15 x DL (135/95)
• 15 x Push-ups
• 100m Sprint
• Rest 1:1