Strength
Every 45 second for 10 rounds
2 Squat Clean
Build in weight as you see fit
MetCon
21-15-9
Hang Squat Clean
Burpee Box Jumpovers
Time Cap: 14 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Burner
MetCon
6 rounds
20′ HS Walk
9 Squat Cleans
12 Pistols
Time Cap: 18 min
Fx: Dolly Walk, 95/65, 12 Jumping Air Squats
P: 115/75
O: 135/95
Stimulus: Figure Skater
Accessory
4 rounds Durante Core
10 Hollow Rock
10 V-up
10 Tuck-up
10 sec hollow Hold
Partner WOD
EMOM12
Odd: Partner 1
Even: Partner 2
__ Overhead Squats
Remaining time: Max Bar Facing Burpee
Fx: 75/55, 8
P: 95/65, 10
O: 115/75, 10
EMOM12
Odd: Partner 1
Even: Partner 2
__ Power Snatch
Remaining time: Max Lateral Bar Burpees
Fx: 75/55, 6
P: 95/65, 8
O: 95/65, 8
Score: Total Burpees
Stimulus: Burner
MetCon
EMOM20
1: 200/175m Row
2: :45sec Box Jumpovers
3: 16 Alternating DB Snatch
4: :45sec Pushups
5: :45sec Dball over shoulder
Fx: 20/18″, 35/25, 50/30
P: 24/20″, 50/35, 70/50
O: 30/24″, 50/35, 100/70
Stimulus: Capacity/Grunt
MetCon
4 rounds
15 Hang Power Snatch
15 Back Squats
60 DU
Time Cap: 18 min
Fx: BB only, 2:1 singles, 14/10
P: 75/55, 20/14
O: 95/65, 20/14
Stimulus: Grunt
Accessory
3 rounds
1:00 Plank Hold
30 Mountain Climbers
12 Hanging Leg Raise
MetCon
10 rounds
10 Thrusters
8/6 cal bike
Time Cap: 20 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
Once clock reaches 20:00
From 20:00 – 28:00
Find a 1 rep cluster
MetCon
Every 3 minutes for 15 minutes
9 Clean and Jerks
15 Wall Balls
Remaining Time Wall Sit w/ Ball
Fx: 95/65, 14/10
P: 115/75, 20/14
O: 135/95, 20/14
MetCon 2
E2MOM for 10 Minutes
__ Burpees
Remaining Time Plank Hold
Fx: 12
P: 16
O: 20
MetCon
30/24 Cal Row
30 Devil’s Press
30 Box Jumps
200 DU
30 Box Jumps
30 Devil’s Press
30/24 Cal Row
Time Cap: 20 min
Fx: 25/15, 20/18″, 2:1 Singles
P/O: 35/25, 24/20″
Stimulus: Capacity
Accessory
3 rounds
12 BB Good Mornings
20 Jumping Lunges
12 Glute Bridge
Partner WOD
20 rounds (10 rounds each)
“You go I go” rounds
12 Wall Balls
9 TTB
6 Power Cleans
Time Cap: 25 min
Fx: 14/10#, Hanging Leg Raise, 95/65
P: 20/14#, 135/95
O: 20/14, 155/105
Stimulus: Capacity/Grunt
MetCon
EMOM9
1: :30 sec max pullups
2: 15 KB Swings
3: 14 Box Jumpovers
Rest 1 min
EMOM9
1: 8 Burpee Box Jump ( 6 for Fx )
2: 20 Goblet Lunges ( 14 for Fx )
3: 15/12 cal bike
Fx: J-hook row, 35/25, 20/18″
P: 53/35, 24/20″
O: 70/53, 24/20″
Stimulus: Capacity