Strength/Skill:

• 5×5 Clean Pulls @85-90%

• Use this as an opportunity to work on your form. Make them pretty!

Metcon: For Time (18m Cap)

• 1k Row
• 75 x Wallballs
• 50 x Lateral Burpee-over-rower
• 25 x Ring MU

Strength/Skill: Push Press + Push Jerk

• 1 x 3+3 @60%
• 1 x 3+2 @65%
• 3 x 2+2 @68-75%

Metcon:

8 Rounds (1 Round E2.5MO2.5M)

• 16 x Shuttles (25′)
• 20 x GHDs

Rest 5m

8 Rounds (1 Round E2.5MO2.5M)

• 20/16 Cal Row
• 4 x Rope Climbs

Strength/Skill:

• 5×3 x 1.25 Front Squats 65-85%

Metcon: 5 Rounds

• 24 x DL (95/65)
• 18 x Hang Clean
• 12 x Push Press

Strength/Skill:

• 5×3 Power Snatch (55-73%)

Metcon: 5 Rounds

• 10 x Burpee-over-bar
• 5 x Power Cleans (185/125)

Metcon: Rest 2:1

• 200m Run
• 400m Run
• 600m Run
• 800m Run
• 1000m Run
• 800m Run
• 600m Run
• 400m Run
• 200m Run

Cash-out: 100 x GHD

Strength/Skill:

• 4×5 DL (8-9/10 RPE)

Metcon: 4 x E5MO5M (AMRAP till 3:30, rest till 5).

• 3 x Wallwalks
• 12 x DB Snatch
• 15 x Box Jump-overs (step down)

Strength/Skill:

• 5×3 Pause Front Squat (@65-75%)

Metcon: 5 x E4MO4M

• 20/16 Cal Bike Erg
• 20 x Wallballs
• 50′ OH Walking Lunge (95/65)

Saturday Partner WOD!!

Teams of 2:

• 1k Row (250 Sprints)
• 3 Rounds:
  • 8 x DL
  • 10 x Burpee-over-bar
• 1k Ski (250 Sprints)
• 3 Rounds
  • 12 x DB Hang C&J
  • 12 x Box Jump-overs
• 2k Bike Erg (500m Sprints)