Strength/Skill:

• Snatch Pull + Power Snatch
• 5×1+1

Metcon: 50/40/30/20/10

• Cal Row
• GHD (x2 Sit-ups

Strength/Skill:

• Front Squat: 1RM!

Metcon: 2 Sets of 2 Rounds (rest 5m btwn)

• 50′ Front Rack Walking Lunge (2×50/35)
• 50 x Double Unders
• 50′ Handstand Walk
• 50 x Double Unders

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Row
• 50 x T2B
• 50 x Cal Echo Bike
• 50 x HSPU
• 50 x Ski Cals
• 50 x DB Snatch
• 100 x Double Unders

Strength/Skill:

• 3-5 x Ring MU Transitions
• Max Ring Dips
• 25 x Facepulls

Metcon: 20m AMRAP

• 500m Ski
• 25 x Ball Slams
• 1k Bike
• 20 x Hollow Rocks

Strength/Skill:

• 3×12 DL @7/10

Metcon: 12m AMRAP

• 80 x DUs
• 4 x Rope Climbs
• 20 x GHDs

Strength/Skill:

• Snatch Pull + Panda Pull + Snatch
• 2 x 1+1+2 @6.5-7RPE
• 3 x 1+1+1 @7.5-8.5RPE

Metcon: 9m Cap Each

• 21/18 Cal Echo Bike
• 21 x Hang Power Cleans (135/95)
• 15/12 Cal Echo Bike
• 15 x Hang Power Cleans
• 9/6 Cal Echo Bike
• 9 x Hang Power Cleans

Rest 1:1

• 21/18 Cal Echo Bike
• 15 x Hang Power Cleans (185/125)
• 15/12 Cal Echo Bike
• 9 x Hang Power Cleans
• 9/6 Cal Echo Bike
• 3 x Hang Power Cleans

Saturday Partner WOD!!

Teams of 2:

• Partner A: Chipper
  • 1500m Ski
  • 2k Row
  • 5k Bike Erg

• Partner B: Complete
  • 8 x 1-arm DB Hang C&J (70/53)
  • 10 x Burpee Box Jumps
  • 35 x Double Unders

Strength/Skill:

• Dip + Jerk + BtN Dip + BtN Jerk
• 5 x 1+1+1+1 @6.5-9.5/10 RPE

Metcon:

• 21 x Squat Snatch (95/65)
• 42/34 x Cal Row
• 15 x Squat Snatch (95/65)
• 30/24 x Cal Row
• 9 x Squat Snatch (95/65)
• 18/14 x Cal Row