Strength 

Clean 

3 position clean – ground, below knee, above knee. Work up to 75-80%

MetCon 

400 m run 

15 front squats 95/65

5 ground to overhead 

3 rounds 

Skill 

active shoulder hangs and hollow body holds 4×20 sec 

   

 

Friday and Saturday was pretty much just people doing the open workout! You guys have been killing it! Lots of push presses and cleans! 

15.4

8 min AMRAP 

10 push press 95/65

10 cleans 115/75

  

Strength 

Floor press 

10 min to establish a 1 RM

Push press 

Work up to 3×2@95%

MetCon 

10 min EMOM 

10 plate to overhead 

5 plate jump burpees 

*last minute is a max effort that will become your score. 





Strength 

Clean 

1 power clean + 1 hang squat clean 

MetCon 

11 min AMRAP:

5 pullups 

10 thrusters 95/65

20 V-ups 

  

Crazy cool day! Had a blast with everyone! Big should out to Lauren for liking some sweet muscle ups! 

Strength 

 

Back squat 

1×10@60%

1×8@65%

2×6@70%

3×3@75%

Max next week

MetCon 

7 HSPUs 

15 kb swings 53/35

30 air squats 

9 min amrap 

50 air squat (race) buyout

Skill 

Ring dips (in warmup) 

Tabata





Strength 

Deadlift 

1×10@60%

1×8@65%

1×6@70%

2×4@75%

MetCon 

250 m run 

7 snatches 95/65

14 burpees 

4 rounds





Saturday gender reveal wod! 

Bowen

800m run 

7 DLs 275/185

10 burpee pullups 

14 1 arm kb thrusters 2/1.5pd

20 box jumps 

3 rounds

It’s a boy FYI 



Strength 

Deadlift 

1×10@60%

1×7@70%

1×6@75%

1×4@85%

2×2@90%

2×2@95%

MetCon 

15.3

7 muscle ups 

50 wallballs 20/14

100 double unders 

14 min AMRAP 



Strength 

Front squat 

5×2@60%

5×2@65%

5×2@70%

5×2@75%

MetCon 

 

7 box jump burpees 

14 kb swings 53/35

10 min amrap 

Skill 

3×400 m run



Strength 

Squat clean 

4×3@60%

4×2@70%

4×1@80%

4×1@85%

MetCon 

6 clusters 135/95

12 HSPUs 

24 Air Squats 

 

3 rounds 

Skill 

5x15s Hanging L sit hold