Strength/Skill:

• 4×3 DL @8.5-9.5RPE

Metcon: 10m AMRAP

• 5 x Bar MU
• 10 x Shuttles (25m)

Strength/Skill:

• Push Press + Push Jerk + Split Jerk
• 3 x 1+1+2 @75-90% of push press
• Push Jerk + Split Jerk
• 3 x 1+1 @80-90% of Jerk

Metcon: 4 X Intervals (2m on/1m off)

• 20 x DB Box Step-ups (50/35)
• Max Wall-Facing HSPU till 2m

Strength/Skill:

• Tempo Front Squat (3:2:1:1)
• 3/3/2/2/1/1 @70-100% of max Clean

Metcon:

3 Rounds

• 10 x Front Squat (135/95)
• 10 x T2B
• 10 x Bar-Facing-Burpee

Rest till 7m

• 10 x BFB
• 30 x T2B
• 30 x Front Squats

Strength/Skill:

• 4×10 Reverse Lunge

Metcon: 20m EMOM (40s on/20s off)

• M1: DB Snatch
• M2: Ball Slams
• M3: Echo Bike Cals
• M4: Hollow Rocks

Strength/Skill:

• 4×5 DB Bench
• 4×5 Pendlay Row

Metcon: 5x E5MO5

• 25/20 Cal Bike
• 400m Run

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:

• 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

Saturday Partner WOD!!

Teams of 2:

• Buy-in: 30 x Bear Complex (135/95)

• PA: 200m Air Runner
• PB: Chip at 15 Total Rounds
  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Squats

• Cash-out: 70 x T2B