WOD

Metcon: "Up-Pity "

5 rounds of

20 one-KB box step-ups (53/35#)

20 power cleans (115/75#)

20 sit-ups (or v-ups)

20/17 cal bike or 23/20 cal row

Strength: pausing + regular front squat complex
E90sec, 6x
1 pausing front squat
1 front squat
(building to a moderate but not max effort)"

Metcon: "Mind Control"
7 rounds of
7 toes-to-bar
7 front squats (135/95)
200m run

Strength: push jerk
3-3-3-3-3
Metcon: "Bell Weathered"
21-15-9
KB swings (70/53#)
DB push presses (50s/35s#)

Strength: back squat
1 set E2min
5-4-3-1-1-1 reps

(building to moderate loads, no > 90%)

Metcon: "Rug Mouse"
20-minute bike or row +
@ 0:00, 4:00, 8:00, 12:00 and 16:00
8 chest-to-bar pull-ups
8 burpee box jump-overs (24/20")
40' double DB F rack walking lunge (50s/35s#)

Strengthcon: “Up is Down”

OTM, 20x (4 rounds)

Min 1: 5 pause OH squats (50% of 1RM snatch)

Min 2: 15/12 cal row or 12/10 cal bike

Min 3: 5 toes-to-bar + 10 one-arm DB hang clean and jerks (50/35#)

Min 4: handstand walk practice or shoulder taps

Min 5: 12/10 cal bike or 15/12 cal row

Strength: tempo deadlift

1-1-1-1-1 @6X6X

(building to a moderate weight, no > 55% 1RM)

Metcon: "Breakfast Club"

In 1:30, 5x

25 double-unders, 6 deadlifts (225/155#)

25 D-Us, AMRAP HSPUs in time remaining

---- 30 sec rest ----

Metcon: CF Open 20.1

10 rounds (with a 15-min cap) of

Ground-to-overhead (95/65#)

Bar-facing burpees

Metcon: "Swing State"

10-20-30-40-50 cal bike (or 12-24-35-46-58 cal row)

KB swings (53/35#)

Metcon: "Adderall"

In 10 minutes

1 mile run

AMRAP clean and jerks (135/95#)

---- 3 min rest ----

In 7 minutes

800m run

AMRAP snatches (115/85#)

---- 3 min rest ----

In 4 minutes

400m run

AMRAP thrusters (95/65#)

Metcon: "BFF"

AMRAP in 20 min of

100 double-unders

50 wall balls (20/14#)

40 cal row (or 34 cal bike)

30 alt DB power snatches (50/35#)

20 toes-to-bar

10 bar muscle-ups

Capacity Builder: “With Quease”

OTM, 10x

8 bar-facing burpees

(score = slowest round)