Edward Blanch

MetCon
21-15-9
Clean and Jerk
Bar Facing Burpee

Time Cap: 14 min

Fx: 95/65
P/O: 135/95

Stimulus: Burner

Accessory
3 rounds
:25s inverted hold (HS or upside down equivalent)
:30s flutter kick
25 ab mat situps

Partner WOD
Synchro Style
3 rounds
10 Overhead Squat
20 Shoulder to Overhead
40 Cal Row (split the cals)

Buy-out: run 1 mile with partner

Time Cap: 25 min

Fx: 95/65
P: 135/95
O: 155/105

Stimulus: Grunt

MetCon
Every 5 min for 25 min
20 Alt DB Snatch
15 Dball Squats (bear hug style)
20 Pistols
15 TTB

Fx: 35/25, 50/30, 2:1 Air Squats, Hanging Leg Raise
P: 50/35, 70/50, Pistol Scale Option
O: 50/35, 100/70

Stimulus: Figure Skater

Strength
3-rep Deadlift

MetCon
100 Wall Balls
80 Burpees
60 Deadlifts
40 Hang Power Clean
20 Bar MU

Time Cap: 20 min

Fx: 14/10#, 95/65, 20 j-hook row + 20 pushups
P: 20/14#, 135/95, C2B Option
O: 20/14#, 135/95

Stimulus: Grunt/Capacity

Strength
Build to a heavy complex
Snatch + Hang Snatch + Overhead Squat

MetCon
AMRAP12
10 Power Snatch
10 Box Jumps

Fx: 75/55, 18″/12″
P/O: 95/65, 24/20″

Stimulus: Burner/Capacity

MetCon
EMOM10
O: _ Cal Row

E: _ DU

Rest 2 min
right into..

For time:
4 rounds
18 HSPU
18 FR Lunges
Time Cap: 10 min

Fx: 15/12 Cal Row, 100 Singles, Piked Pushup, 95/65
P: 17/13 Cal Row, 60 DU, 115/75
O: 20/15 Cal Row, 70 DU, 135/95

Stimulus: Capacity

MetCon
“Grip Test”
Every 3 minutes for 15 minutes
15/12 Cal Bike
15/12 Pushups

Max Unbroken Set of Pullup (if you can consistently do sets of 10 or more pullups)

Max Unbroken Set of Deadlifts (if you cannot YET do sets of 10 or more pullups)

Accessory
3 rounds
10 BB Good mornings
10 Sotts Press
5 High Box Jumps