Strength/Skill:

• Clean DL to Mid Thigh + Clean Panda Pull + Clean + Jerk
• 5×1+1+1+1 @6.5-8/10 RPE

Metcon: 16m Cap

• 25′ Handstand Walk
• 15 x Squat Cleans (135/95)
• 25′ Handstand Walk
• 20 x C2B

@4m

• 25′ Handstand Walk
• 10 x Squat Cleans (185/125)
• 25′ Handstand Walk
• 20 x C2B

@8m

• 25′ Handstand Walk
• 5 x Squat Cleans (225/145)
• 25′ Handstand Walk
• 20 x C2B

@12m

• 25′ Handstand Walk
• 3 x Squat Cleans (275/185)
• 25′ Handstand Walk
• 20 x C2B

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

Strength/Skill:

• 3/2/1/1/1 x BtN Split Jerk (9/10 RPE)

Metcon: 10/20/30 (15m Cap)

• T2B
• Hang Power Clean (135/95)
• Bar-Facing-Burpee

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:

• 10×3 Front Squats (80%)

Metcon: 13m Cap

• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row

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