WOD

Metcon: "3 If by Both"

3 rounds of

500m row

400m run

3 min rest

Olympic lifting circuit:

Alternating, OTM 10x (5 rounds)

Odd minutes – 3-position squat clean

Even minutes – 2 push jerks + 1 split jerk

Strength: bench press

3 RM

Metcon: "Ring Ding”

21-15-9

Cal bike

Ring dips

Metcon 1: "Weighting for Godot"

3 rounds of

100 double-unders

25 weighted sit-ups (15/10#)

Metcon 2: "Catalina"

AMRAP in 20 min of

30 overhead squats (95/65#)

30 box jumps (24/20")

30 toes-to-bar

30 cal row

Strength: tempo deadlift

3 reps E2min, 7x @5XX0

Metcon: "Gone with the Wind"

(with a 200m run before each)

21 deadlifts (225/155)

18 strict handstand push-ups

15 deadlifts (225/155#)

12 strict HSPUs

9 deadlifts (225/155#)

6 strict HSPUs

Strength: tempo back squat

2 reps E2min, 6x @51X0 (up to moderate load)

Metcon: "QWOD"

3 rounds of

60 air squats

21/15 cal bike

15 hang power cleans (155/105#)

Metcon 1: "Karen"

150 wall balls (20/14#)

Metcon 2: "Annie"

(starting at 12:00)

50-40-30-20-10

Double-unders

Sit-ups

Metcon: "Kelly"

5 rounds of

400m run

30 box jumps (24/20")

30 wall balls (20/14#)

Metcon 1: "Runewable Power"

(with a 24-min cap)

30 chest-to-bar pull-ups

800m run

15 power snatches (135/95#)

800m run

15 power snatches (135/95#)

800m run

30 chest-to-bar pull-ups

---- 4 min rest ----

Metcon 2: "Just the Kip"

(with a 12-min cap)

21-18-15-12-9

Kipping handstand push-ups

Box jump-overs (24/20")

Strength: clean and jerk complex

Hang power clean, hang squat clean, push jerk, split jerk

E2min, 7x

Metcon: "Lifting Jerk Face"

Buy-in: 1k row

Then 3 rounds of

21 deadlifts (135/95#)

15 bar-facing burpees

9 push jerks (135/95#)

Metcon: "Sevenity Now"

E2min, 7x

16 barbell lunges (135/95#)

16 weighted/anchored sit-ups (25/15#)

---- 3 min rest ----

E2min, 7x

16/12 cal bike

16 DB snatches (50/35#)