Strength/Skill:

• 3×1 Power Clean @75-80%

Metcon: 3 x 2m AMRAP (90s rest btw)

• 50′ DB Walking Lunge (1×50/35)
• 15 x T2B
• Max Cal Echo Bike

Strength/Skill:

• 5/4/3/2 x 1 Clean + 1 Thruster

Metcon: 5 Rounds (rest 1:1)

• 8 x 25m Shuttles
• 8 x Burpee Box Jump-overs

Strength/Skill:

• 3×10 Tempo Squats (4:1:3:1)

Metcon: 4 Rounds

• 12 x KB Swings
• 12 x Goblet Squats
• 12 x KB 1-arm Push Press (6 per arm)
• 1m Rest

Strength/Skill:

• 5 x 1 Clean Pull + 1 Clean (65-85%)

Metcon:

• Buy-in: 50/40 Cal Bike Erg

4 Rounds

• 20 x GHD
• 4 x Bear Complex (135/95)

• Cash-out: 50/40 x Cal Bike Erg

Strength/Skill: 3x

• 6 x Strict Ring Dips (open and pause 3s at top)
• 30s Handstand Hold
• 5 x Negative Pistols on Box (per leg)
• 7/5/3 x Weighted Chin-ups

Metcon: 5 x E5MO5M

• 25/20 x Cal Row/Ski
• 400m Run
• Rest until next round

Strength/Skill:

• Snatch: 10m to work up to a heavy 3

Metcon: 18m AMRAP

• 18 x Alt. DB Hang C&J (50/35)
• 18 x DB Facing Burpee
• 18 x T2B

Strength/Skill:

• 5×3 Back Squat @80-90%

Metcon:

• 75 x Air Squats
• 25 x Push-ups
• 50 x Wallballs (30/20)
• 25 x Push-ups
• 75 x Air Squats

Rest 5m

• 45 x Air Squats
• 15 x Push-ups
• 45 x Wallballs (20/14)
• 15 x Push-ups
• 45 x Air Squats

Saturday Partner WOD!!

Teams of 2:

3 Rounds Each:

• 12 x DB Push Press
• 8 x Burpee Box Jump-overs

1k Row Sprint (250s)

3 Rounds Each:

• 12/10 Cal Bike
• 12 x A Squats

1k Ski Sprints (250s)