Strength

Push press
1×10@55%
1×8@60%
1×6@65%
Emom 10 min
5 reps at 70%

MetCon

16 DB snatches (1 arm each round)
8 burpees
250 m run
4 rounds

New hours! Just a one hour shift on Tue and Thur.
MWF
9-10am

3:30-4:30
4:30-5:30
5:30-6:30

Tue/Thur
9-10am

4:30-5:30
5:30-6:30
6:30-7:30

Strength

Back squat
1×10@60%
1×8@65%
1×6@70%
1×4@75%
————–
Pause squats
5×3@80%

MetCon

Partner wod
25 wallballs
—- oh hold with kb
25 kb swings 53/35
—- plank
25 sit-ups with medball
—- static pull-up hold
4 rounds

Partners alternate every movement.

Strength

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×3@80%
3×1@85%

MetCon

10 min AMRAP
10 burpees
5 hang power cleans

Strength

Snatch
Hang snatch
3-3-3-3
2-2-2-2
1-1-1-1
Progressively increase weight

MetCon

9 HSPU (first three are strict)
18 front squats 95/65
4 rounds for time

Rough wod today! Good work guys!

Strength

Back squat:
1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
1×3@85%
3×3@87%

MetCon

A.
21-15-9
C2b pull-ups
Deadlift 135/95
10 min cap

Rest for however long you have left in the time cap.

B.
Emom 10 min of:
15 kb swings
5 ring dips

Strength

Push Press

1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
3×3@85%

MetCon

12 OH squats 135/95
24 box jumps 20/24″
7 min AMRAP

3 min rest

50 wallballs for time

Strength

10 min to establish heavy thruster

10 min to establish heavy SDHP

MetCon

5 rounds for time

3 bear complex 135/95
6 over the bar burpees
9 kb swings 53/35
12 Russian twists

Strength

Deadlift

1×10@60%
1×8@65%
1×6&70%
1×4@75%
1×3@80%
1×2@85%
4×1@90%

MerCon

50-40-30-20-10
Double unders
Kb swings 53/35

If you finish this in under 15 min take the remainder of the time and do as many reps of muscles ups or c2b pull-ups as possible!

Strength

Squat clean
3-3-3-2-2-2-1-1-1

Increase weight incrementally.

MetCon

Partner wod:
12 min AMRAP

40 box jumps 24/20
30 lunges BW
20 ring dips

Partner holds weight overhead 45/25 plate. If plate touches the ground at any time each partner must do 50 plate to overhead. If the plate goes below the nose the partners must switch.

Mobility
Roll lowback/roll glutes/roll quads/ stretch glutes/squat therapy

total 15 min

Strength

Back squat

1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
3×2@85%

Part of the burgener squat cycles wk 4

MetCon

20 pistols
5 hang power snatches 115/85
10 strict pull-ups
4 rounds