Strength/Skill:

• 5/4/3/2/1 x 1 Hang Clean + 1 Push Jerk

Metcon: (8m Cap Per Set)

• 30 x STOH
• 50′ Handstand Walk
• 30 x Hang Power Cleans
• 50′ Front Rack Walking Lunge
• Rest 1:1
• 25 x STOH
• 50′ Handstand Walk
• 25 x Hang Power Cleans
• 50′ Front Rack Walking Lunge
• Rest 1:1
• 20 x STOH
• 50′ Handstand Walk
• 20 x Hang Power Cleans
• 50′ Front Rack Walking Lunge

Strength/Skill:

• 5×5 Back Squat @75-80%

Metcon:

A: 6m Cap for Each Set

• 500m Row
• 50 x Air Squats
• Rest 1m
• 500m Row
• 50 x Wallballs
• Rest 2m
• 500m Row
• 50 x Wallballs (1′ higher)
• Rest 3m (start at 21m)

B: @24m – 5 x 250m Row (rest 30s between)

Saturday Partner WOD!!

Teams of 2: Chipper

• 70 x Cal Run
• 10 x Partner Burpees
• 70 x HSPU (strict press)
• 10 x Partner Burpees
• 70 x DL (155/105)
• 10 x Partner Burpees
• 70 x Pistols (step-ups)
• 10 x Partner Burpees
• 70 x Cal Bike
• 10 x Partner Burpees

Strength/Skill:

4 x 30 on/30 off

• 30s Chin-ups
• 30s Ring Dips

4 x 30 on/30 off

• 30x Push-ups
• 30s Bent-over DB Row

Metcon: 24m AMRAP

• 30/24 x Cal Row
• 30/24 x Cal Bike
• 30/24 x Cal Ski

Strength/Skill:

• 8/6/4/8/6/4 x DB Bench

Metcon:

• 7m Max Distance Row
• rest 1m
• 7m Max Distance Bike Erg
• rest 1m
• 7m Max Distance Ski

Strength/Skill:

• Hang Squat Clean: 10m to build a heavy single

Metcon: 15/12/9

• DB Thruster (2×50/35)
• DB Step-ups (2×50/35)
• 30y Sled Push

Saturday Partner WOD!!

Teams of 2: 2 Rounds (in any order)

• 50 x Cal Echo Bike
• 50 x T2B
• 50 x Cal Ski
• 50 x DB Step-ups
• 50 x Cal Air Runner
• 50 x Push-ups

Strength/Skill:

• 4×3 Power Clean

Metcon: 2 Rounds

• 60 x DUs
• 40 x Wallballs
• 20 x Box Jump-overs
• 40 x Double Unders
• 30 x Wallballs
• 10 x Box Jump-overs
• 20 x Double Unders
• 20 x Wallballs
• 5 x Box Jump-overs