Strength/Skill:

• 5×3 Snatch Pull (technique work) (work up to 95%)

Metcon: 3 Sets of 21/15/9 (rest 1:1)

• Cal Row
• Cal Ski
• Cal Echo Bike

Strength/Skill:

• 5×3 Back Squat @78%

Metcon: 10m AMRAP

• 10 x KB Swings
• 10 x Box Jumps

Saturday Partner WOD!!

A: 1k Row (250m Sprints)

B: 3 Rounds (Each)

• 10/8 Cal Bike
• 14 x Wallballs

C: 1k Ski (250m Sprints)

D: 3 Rounds

• 10 x DB Hang C&J
• 12 x Box Jump-overs

E: 800m Run (200m Sprints)

Strength/Skill: 4x

• 30s OH DB Hold
• 20 x Band Pull-aparts
• 10 x Plate Y/T/W on bench
• Max Strict Weighted Chin-ups (5 x controlled Negatives if cant to chin-ups)

Metcon: 4 Rounds

• 500/450m Row/Ski
• Sled Push
• 500/450m Row/Ski
• Rest as needed

Strength/Skill:

• 3/2/1/3/2/1 x Power Clean

Metcon: For Time

• 50 x Wallballs
• 200′ Walking Lunge (50s/35s)
• 50 x Wallballs

Strength/Skill:

• 5/4/3/2/1 x Bench Press

Metcon:

• 3m AMRAP
  • 6 x WallWalks
  • 18 x GHD
  • Rest 2m
• 3m AMRAP
  • 54 x Double Unders
  • 6 x WallWalks
  • Rest 2m
• 3m AMRAP
  • 18 x GHD
  • 54 x Double Unders
  • Rest 2m
• 6m AMRAP
  • 6 x WallWalks
  • 18 x GHD
  • 54 x Double Unders

Saturday Partner WOD!!

Teams of 2: 25m

• A: 400m Run
• B: As many rounds as possible
  • 7 x DL
  • 10 x T2B
  • 14 x Box Jump-overs

Strength/Skill:

• Push Press + Push Jerk + Split Jerk
• 2 x 2+2+1
• 3 x 1+1+1

Metcon: 7m Cap

• 30/25 Cal Echo Bike
• 20 x Burpee Box Jump-overs (42/30)
• 10 x Sandbag Cleans (150/100)’ / Power Cleans (185/125)