1a: Back Squat
10-12 minutes to establish a challenging Back Squat rep

1b: Back Squat
Use today's heavy Back Squat and subtract 30lbs. Take 8 minutes to complete 2 sets of max Back Squat reps with that weight.

Metcon (Time)
For time
1600m Row
20 Clean & Jerks (135/95)

Metcon (Time)
PARTNER WOD
For total time
10 rounds of
4 Devil Press (35/25)
8 Push Press (95/65)
12 Bike Cals
24 Double Unders

After the 10 rounds complete 1600m Ski

Buy-Out 100 MB Partner Sit Ups
- Rotate every round
- Rotate every 400m Ski

1a: 1 Clean Pull + 2 Cleans
Take 15 minutes to establish a challenging Clean complex

1b: 1 Snatch Pull + 2 Snatches
Take 15 minutes to establish a challenging Snatch complex

1c: Overhead Squat
Take 15 minutes to establish a challenging 5 rep Overhead Squat

Metcon (AMRAP - Rounds and Reps)
In 20 minutes
Buy In - 1 mile Run
Then with time remaining Amrap
20 Pull Ups
30 Push Ups
40 Air Squats

Rx+ Weight Vest

Metcon (Time)
For time
3 rounds for time
15 Hanging Straight Leg Raises
15 MB Sit Ups
15 Box Jump Overs
15 Ski Cals
800m Run or Row

Hang Clean + Clean
Take 15 minutes to establish a challenging Clean complex
1 Hang Squat Clean (below the knee) + 1 Squat Clean

Metcon (Time)
5 rounds for total time
5 Shuttle Runs
5 Lateral Facing Burpees over the Bar
5 Squat Cleans (135/95)
Rest 2 minutes between rounds

Shuttle Run = Side to Side of the turf (mid turf)

Push Press
Take 15-20 minutes to complete the following Push Press sets
5 rep, 3 reps, 3 reps, 3 reps, 2 reps, 2 reps
Build as you go

Metcon
10 rounds for time
10 Bike Cals
20 Double Unders
10 KBS (55/35)

1a: Back Squat
10-12 minutes to establish a heavy Back Squat

1b: Back Squat
8-10 minutes to complete 3 sets of 5 Back Squat reps.
Use 80% of your heavy single today.

Metcon (AMRAP - Rounds and Reps)
Amrap for 18 minutes
200m Run
5 rounds of Cindy
-Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
-200m = 2 reps
-Rx+ Weight Vest

Metcon (No measure)
Partner Wod
In 30 minutes
50 Front Squat (95/65)
50 Push Press (95/65)
100 Push Ups
1 Mile Run - Together

Time remaining Amrap
5 Front Squats
5 Push Press
5 Push Ups
20 Double Unders
* Partners switch every round

1a: 1 Clean Pull + 2 Cleans

1b: 1 Snatch Pull + 2 Snatches

1c: Overhead Squat

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell swings, 53#/ 35#
12 Pull-Ups

A: Metcon (Time)
For time
20 Double DB Hang Clean & Jerk (35/25, Rx+50/35)
30 Box Jump Overs (20"/20")
1000m Row
20 Double DB Hang Clean & Jerk
30 Box Jump Overs
1000m Ski
20 Double DB Hang Clean & Jerk
30 Box Jump Overs
1000m Run

B: AbPlank
3 sets of Weighted Planks
60 seconds On
60 seconds Off