Strength/Skill: 12m EMOM

• 1: 40s Handstand Hold (or DB OH Hold)
• 1: Max Double Unders
• 3: 15 x Hollow Rocks

Metcon: 4 Rounds: Pick a Machine

• 3m Slow
• 2m Moderate
• 1m Fast
• 1m Rest

Strength/Skill:

Power Clean + Clean + Power Clean + Clean

• 5 x 1+1+1+1

Metcon: 13m Cap

• 50 x T2B
• 40 x Burpee to Bar
• 30 x Strict HSPU
• 20 x Bar MU
• 10 x Rope Climbs

Strength/Skill:

• Power Snatch + Panda Pull + Snatch
• 5 x 1+1+1 @6.5-8.5/10 RPE

Metcon: 42/30/18

• Deadlift (155/105)
• Box Jump-overs

Saturday Partner WOD!!

Teams of 2:

A: For 16m (partition reps)

• 200m Medball Run (together)
• 10 x Wallwalks
• 2 x Hang Squat Cleans (heavy)

Add two hang squat cleans each round up to 10 then switch to B!

B:

• Partner A – 20/15 x Cal Bike Erg
• Partner B – 8 x Burpee Box Jumps + Chip at 100 x HSPu

Strength/Skill:

• Dip + Push Jerk + Dip + Jerk
• 5 x 1+1+1+1 @6-10/10 RPE

Metcon: Full Send

• 150 x Wallballs
• 300 x Double Unders
• 30 x Muscle-ups

Strength/Skill:

• Handstand skill work

Metcon: 25m Zone 2

• E5MO5M – 8 x Burpee Box Jumps

Strength/Skill: 3 Sets

• 3 x Snatch DL + 3 x Snatch Pull (95-100%)

Metcon: 2 x E5MO5M

2 Rounds

• 10 x Burpee Box Jump-overs (24/20)
• 10 x OH Squats (135/95)

Strength/Skill:

• 10×2 Back Squat @84%

Metcon: 4 x E10MO10M

• 400m Run
• 40/32 Cal Echo Bike
• 400m Run