Teams of 2:

3 Rounds Each

• 10 x DB Snatch
• 12 x Box Jump-overs

1k Ski/Row

3 Rounds Each

• 10/8 Cal Bike
• 20 x Air Squats

1k Row/Ski

3 Rounds Each

• 10 x T2B
• 12 x Wallballs

Strength/Skill:

20 Barbell Back Rack Walking Lunges @ 7/10 RPE
20 Barbell Back Rack Walking Lunges @ 7.5/10 RPE
20 Barbell Back Rack Walking Lunges @ 8/10 RPE
20 Barbell Back Rack Walking Lunges @ 8.5/10 RPE

Metcon:

• 15/12/9/6/3 x Power Cleans
• 15/12/9/6/3 x Burpee Over Bar

Strength/Skill: 3x

• 4 x Wallwalks + 4 x Wall-facing HSPU
• 5 x Ring Dips (last set to failure)
• 6 x Strict Chin-ups (last set to failure)
• 60y Suitcase Farmer Carry (each side)

Metcon: 32m E2MO2M (90s work/30 rest)

• Cal Row
• Cal Bike
• Cal Ski
• Crossovers

Strength/Skill:

5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 7/10 RPE
5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 8/10 RPE
5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE
*5 Barbell Behind the Neck Push Press after each set.

Metcon:

3 rounds:
15/12 Calorie Assault Bike
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (185/125)
45/36 Calorie Assault Bike

Strength/Skill:

5 Back Squat @ 6.5/10 RPE
5 Back Squat @ 7/10 RPE
5 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE

Metcon: 5 sets
300m Run
10 Shoulder to Overhead (135/95)
5 Ring Muscle Ups
-Rest :90 between sets-

Saturday Partner WOD!!

Teams of 2: 2 Round Chipper

• 50 x Cal Row
• 50 x DB Snatch
• 50 x Bike Cals
• 50 x T2B
• 50 x Ski Cals
• 150 x Double Unders

Strength/Skill:

• 6 x Strict Handstand Push-up (try negatives if you don’t have these down yet)
• 30s Handstand Hold on last rep
• 6 x Pull-up w/4s negative (just negatives if you don’t have these down yet)
• 20 x Band Face Pulls

Metcon: 30/25/20/15/10/5

• Bike Erg Cals
• Ski Cals
• Hollow Rocks

Strength/Skill:

1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8.5/10 RPE

*Pause Clean Deadlift is for two seconds at mid thigh.
**Pause Push Jerk is for two seconds in receive position.

Metcon: AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower