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)

Saturday Partner WOD!!

Teams of 2: Chipper

• 70 x Cal Run
• 10 x Partner Burpees
• 70 x HSPU (strict press)
• 10 x Partner Burpees
• 70 x DL (155/105)
• 10 x Partner Burpees
• 70 x Pistols (step-ups)
• 10 x Partner Burpees
• 70 x Cal Bike
• 10 x Partner Burpees

Strength/Skill:

• 3/3/2/2/1/1 x Power Clean from Blocks

Metcon: Full Send

• 90 x GHD
• 12 x Rope Climbs
• 150 x Wallballs

Strength/Skill:

• 8/6/4/8/6/4 x DB Bench

Metcon:

• 7m Max Distance Row
• rest 1m
• 7m Max Distance Bike Erg
• rest 1m
• 7m Max Distance Ski

Strength/Skill:

• Hang Squat Clean: 10m to build a heavy single

Metcon: 15/12/9

• DB Thruster (2×50/35)
• DB Step-ups (2×50/35)
• 30y Sled Push

Strength/Skill:

• 5×6 Back Squat (70-75%)

Metcon: 21/15/9

• Power Clean (115/80)
• Bar-facing Burpees

Strength/Skill:

• 4×3 Power Clean

Metcon: 2 Rounds

• 60 x DUs
• 40 x Wallballs
• 20 x Box Jump-overs
• 40 x Double Unders
• 30 x Wallballs
• 10 x Box Jump-overs
• 20 x Double Unders
• 20 x Wallballs
• 5 x Box Jump-overs

Strength/Skill:

• Extended Warm-up/Stretch

Metcon: 8 x E3MO3M

• 15 x Cal Row/Ski
• 12 x DB Snatch (50/35)
• 9 x Burpees

Cash-out: 3x

• 25 x Hollow Rocks
• 90s Plank
• 30s Side Plank (each side)