Strength/Skill:

5 Tempo Front Squat @ 6/10 RPE
5 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
1 Tempo Front Squat @ 9/10 RPE
1 Tempo Front Squat @ 10/10 RPE

*Tempo: 3 seconds down, 2 second pause

Metcon:

4 sets (1 set is completing BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-

*Complete all with a (20/14) vest

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Row
• 50 x DB Step Ups
• 50 x T2B
• 50 x HSPU
• 10 x Synchro Shuttles

Strength/Skill:

2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE

Metcon:

5 rounds
15/12 Calorie Echo Bike
15 GHD Sit Ups
-then-
50 Dumbbell Snatch (50/35)
-then-
5 rounds
15/12 Calorie Echo Bike
10 Burpee Pull Ups
-then-
50 Strict handstand Push Ups

Strength/Skill:

8 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*After the last set, perform 35 Hand Release Deficit Push Ups

Metcon:

50-40-30-20-10
Cross Overs
25-20-15-10-5
Hang Power Cleans (95/65)
5-4-3-2-1
Rope Climbs

Strength/Skill: 4 sets:
6 DB Bent Over Rows @ RPE7
12 Underhand Barbell Row @ RPE8
25 Ring Rows @ RPE9

Metcon:

AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike

*Only score Max calories.

Strength/Skill:

3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.

Metcon: 3 Rounds
1000m run
10 Ring Muscle Ups
100 squats
*Wear a 20/14# vest

Strength/Skill:

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 8/10 RPE

Metcon:
3 sets
-at minute 0:00, 11:00, and 26:00
15/12 Calorie Bike Erg
12 Burpee to Bar
9 Bar Muscle Ups
-at minute 5:00, 18:00 and 37:00-
15/12 Calorie Bike Erg (OR Row OR 300m Run)
12 Toes to Bar
9 Burpee Over Line

Strength/Skill: 3x

• 4 x Ring MU Transitions
• 8 x Tempo Ring Dips
• 30s Ring Support Hold
• 20 x GOOD V-ups

Metcon: 5x E5MO5M

• 30/24 Cal Echo Bike
• 200m Run
• Hollow Rocks till 3:30 (Work stops at 3:30)