Strength

Push press
1×10@60%
1×8@65%
1×6@70%
3×5@75%

MetCon

25 air squats
12 kb snatch 53/35
25 push-ups
12 kb swings 53/35
400 m run
3 rounds

Skill

5×5 strict pullups
5×2 muscle ups

Awesome wod today! Lots of energy and passion out there!

Strength

Deadlift
1×10@60%
1×8@65%
1×6@70%
4×4@75%

MetCon

10 ground to overhead 95/65
12 sit-ups
14 walking lunges

Or

10 ground to overhead 135/95
12 V-ups
14 OH lunges 45/25

10 min amrap

Skill

HS holds Tabata 5 min

Monday was a good day! Haha!

Strength

Snatch
20 min to establish a heavy rep

Or

OH Squat
2×10@60%
2×7@65%
5×5@70%

MetCon

21 kb swings 53/35
12 pullups
100 m run
4 rounds

Skill

Hollow rocks 5×10

Or

5 min plank challenge

Strength

Front squat

2×10@60%
2×8@65%
2×6@68%
2×5@70%

MetCon

7 T2b
14 pullups
21 wallballs
4 rounds

Skill

Run 400 m for time

Strength

Power cleans

– 10 min to work up and warm up to your 65%
– 5 min emom of:
5@65%
5@68%
5@70%
5@73%
5@75%

1 max effort at 85% of heaviest weight of the day!

MetCon

20 plate 2 OH 45/25
10 plate burpees
5 C2B pullups
5 rounds

Skill

Ring work:
5×5 dips
4×2 MUs.

Strength

Push press
2×10@60%
2×7@65%
2×5@70%
4×3@75%

MetCon

10 deadlifts @225/135
30 sit-ups
10 min amrap

Skill

4x30s handstand holds

Strength

Back squat
2×10@60%
2×8@65%
2×6@70%
2×4@75%

MetCon

21-15-9
Power cleans 95/65
Burpees

**250 m run between rounds

Skill

3x50m sled pulls

Strength

Deadlift
2×10@60%
2×7@65%
2×5@70%
4×4@73%

MetCon

20 pistols or 40 air squats
15 push press 95/65
10 v-ups
12 min amrap

Skill

Hanging hip touches 6×4

Strength

Deadlift
2×10@60%
2×7@65%
2×5@68%
4×4@70%

MetCon

30 box jump buyin

250 m run
25 kb swings
7 pullups
4 rounds

Open gym

Strength

Snatch

5r @ 60%
5r @ 65%
5r @ 70%
5r @ 75%
And/or

3 snatch push press
1 OHS

Work up to a heavy rep.

MetCon

5 power cleans 95/65
10 burpees
25 double unders
12 min AMRAP

Skill

4×6 ring dips