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

Strength/Skill:

• 4×3 Floating Snatch DL

Metcon:

• 100 x Burpee Box Jumps
• E2MO2M 5 x Squat Clean (135/95)

Strength/Skill:

• 5/3/1/5/3/1 x Bench Press

Metcon: E3:30MO3:30M x 5 (3m cap)

• 14/11 Cal Echo Bike
• 7 x Bar MU (Pull-ups)
• 14/11 Cal Echo Bike

Saturday Partner WOD!!

Teams of 2!

3 Rounds Each: (A works/B rests)

• 12/10 Cal Ski
• 9 x DB DL
• 7 x DB Power Clean
• 5 x DB STOH
  

4 Rounds: (work at the same time, both must complete both exercises to complete 1 round)

• 400m Run
• 12 Burpee Box Jumps

Strength/Skill:

• 3/2/1/3/2/1 x Cleans from Blocks (work up to 80%)

Metcon: For Time! (8m Cap)

• 50 x DUs
• 15 x Front Squats (155/105)
• 100 x DUs
• 15 x Front Squats (155/105)
• 50 x DUs

Strength/Skill: 3x

• 6-10 x Russian Dips (on jerk blocks)
• 6-10 Pistol Negatives (on Box)
• Hand-over-hand rope sled pull
• 100y 1-arm KB Farmer Carry (switch at 50y)

Metcon: 25m AMRAP

• 25/20 Cal Ski/Row
• 30 x Ball Slams
• 25 x GHD
• 10 x Shuttles

Strength/Skill:

• 5/4/3/2/1 x 1 Hang Clean + 1 Push Jerk

Metcon: (8m Cap Per Set)

• 30 x STOH
• 50′ Handstand Walk
• 30 x Hang Power Cleans
• 50′ Front Rack Walking Lunge
• Rest 1:1
• 25 x STOH
• 50′ Handstand Walk
• 25 x Hang Power Cleans
• 50′ Front Rack Walking Lunge
• Rest 1:1
• 20 x STOH
• 50′ Handstand Walk
• 20 x Hang Power Cleans
• 50′ Front Rack Walking Lunge

Strength/Skill:

• 5×5 Back Squat @75-80%

Metcon:

A: 6m Cap for Each Set

• 500m Row
• 50 x Air Squats
• Rest 1m
• 500m Row
• 50 x Wallballs
• Rest 2m
• 500m Row
• 50 x Wallballs (1′ higher)
• Rest 3m (start at 21m)

B: @24m – 5 x 250m Row (rest 30s between)