Strength/Skill:

• Power Cleans from Blocks
• 3×3 @75%

Metcon:

• 1/2/3/4/5/6/7/8/9/10 x Thrusters (115/80)
• 2/4/6/8/10/12/14/16/18/20 x Shuttles (25′)

Strength/Skill:

• 5×5 DB Bench
• 5×7 DB Row
• 30s Max Ring Dips

Metcon: 25m Steady State

• Choose 1: Row/Bike/Ski

Cash-out: 3x

• 15 x Hollow Rocks
• 15 x Pikes
• 60s Plank

Strength/Skill:

• 3×10 Hang Power Snatch

Metcon: 15m Clock

• 50 Cal Row/Ski

Then, use remaining time for…

• 10 x GHD
• 1/2/3/4/5/6/7/8… x Power Clean (185/125)

Strength/Skill:

• 10m EMOM: 3 x Back Squats (building)

Metcon: 10 Rounds (2m cap per round)

• 20/16 x Cal Row
• 10 x Lateral Burpee-over-rower
• Rest 1m

Saturday Partner WOD!!

Partner A:

• 15/12 Cal Bike Erg
• 12 x DB Snatch
• 10 x T2B
• 3 x Stand Up Wall Walks

Partner B: Chipper

• 100 Cal Air Runner
• 100 Cal Row
• 100 Cal Ski
• 100 Burpees

Strength/Skill:

• 3/2/1/1/1 x Power Snatch

Metcon:

• 1 x Power Snatch (155/105)
• 3 x C&J
• 30 x Dubs

Strength/Skill: Choose 1

• 5 x 6 Front Rack Lunge + 10 Heel-elevated Front Squat
• 4 x 3 Bench + 8 Bent-over Row

Metcon: Score total cals

• 3m Echo Bike/3m Rest
• 3m 25m Shuttles/3m Rest
• 3m Row/3m Rest
• 2m Bike/2m Rest
• 2m 25m Shuttles/2m Rest
• 2m Row/2m Rest
• 1m Bike/1m Rest
• 1m 25m Shuttles/1m Rest
• 1m Row/1m Rest

Strength/Skill:

• Split Jerk
• 3/2/1/1/1/1/1 work up to 100%

Metcon: 10 Rounds

• 7 x DB DL (50/35)
• 7 x DB Front Squats
• 7 x DB Push Press
• Every time you put the DB down 7 x Burpee-over-DB