Strength/Skill:

9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set.

Metcon:

In a 7 minute window
800m Ski
400m Run
Max Double Unders in the time remaining

-rest 3 minutes-

For Time:
Total Double Unders from workout above
400m Run
800m Ski
*Score this part in notes.

Strength/Skill:

3 Front Squat + 3 Back Squat @ 7/10 RPE
3 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 2 Back Squat@ 8.5/10 RPE
1 Front Squat + 1 Back Squat @ 9/10 RPE

Metcon:

4 sets:
15 Double Dumbbell Snatch (2×50/35)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar
15 GHD Sit Ups
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

*Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..)
**You must finish all reps of the movement once you start that movement, before going onto another movement.

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Ski
• 50 x SDHP (115/75)
• 50 x Goblet Squats
• 50 x T2B
• 400m Run (200 Each)

Strength/Skill: 3x

• 6 x Strict HSPU (30s hold on last rep)
• 30 x V-ups
• 6 x Strict Ring Dips (30s support hold)
• 30 x Pikes
• 10 x Fat Bar Curls

Metcon:

• 4 x 400m Run (Rest 90s)
• Rest
• 1 Mile Run (Zone 2)

Strength/Skill:

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE

You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds*

Metcon:

3-6-9-12-15-18-21
Kettlebell Swings (70/53)
Box Jump Overs (30/24)

Happy Birthday Jennell!!

Strength/Skill:

3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.

Metcon: “The Chief” – 5 x 3m AMRAP

3m AMRAP

• 3 x Power Clean
• 6 x Push-ups
• 9 x Air Squats

Rest 1m

Saturday Partner WOD!

Teams of 2: 5 Rounds

• 300m Run (together) (Stop @donut shop!)
• 4 x Heavy Squat Cleans (75%+)
• 4 Rounds of Cindy (alternate)

Strength/Skill:

• 5 Bench Press @ 6.5/10 RPE
• 5 Bench Press @ 7/10 RPE
• 5 Bench Press @ 7.5/10 RPE
• 5 Bench Press @ 8/10 RPE
• 5 Bench Press @ 8.5/10 RPE *10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.

Metcon: 20m AMRAP

• 20/15 Cal Row/Ski
• 7 x Devil Press
• 11 x Box Jumps (30/24)