Weightlifting
Every 2 Minutes for 12 Minutes:
Hang Clean (above knee)
3 Reps @ 70%+

Metcon
In Teams of 3:
AA Bike 25/20 Cals
Airdyne 30/25 Cals
Row 25/20
Six Rounds each 25/20 Cals

Feel free to make up any WODs that you missed during the week.

Annie
50-40-30-20-10
Double-unders
Sit-ups

Weightlifting
Back Squat (4-4-4-4)
4×4 @82.5%

Metcon
3 Rounds:
21/14 Calories on Row
20 DB Snatch 50/35lbs
21 Pull Ups

Weightlifting
Deadlift (2-2-2-2)
AHAP

Metcon
4 Rounds:
12 Deadlifts 185/135lbs
40 Air Squats
75 Double Unders

Weightlifting
Back Squat (5×5)
@72.5%
Fast on the way up.

Metcon
AMRAP 15 Minutes:
Run 300m
15 Overhead Squats 75/55lbs

Weightlifting
Shoulder Press (2×10)

then

1 Rep every :90 for 12:00:
Shoulder Press
AHAP

Metcon
For Time:
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch

Weightlifting
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Every 2 Minutes for 12 Minutes:
Hang Snatch (6×3)
3 Reps @ 70%+
Drop and Reset
NO FAILS

Metcon
7 Rounds each for time:
100m Sprint
Runs are meant to be done AFAP. Take the leisurely walk back to ensure there is adequate rest each time.

Metcon
3 Rounds for Time:
With a Partner:
20 Around the World Medicine Ball Passes (10 passes to each side)
10 Medicine Ball Sit Ups (each person throwing totals 1 rep)
*Immediately following accumulate a 3:00 plank hold each. Clock does not stop until both partners have held for a total time of 3:00 each.

Weightlifting
Back Squat (4-4-4-4)
@80%

Metcon
12 Rounds w/ a partner:
4 Front Squats 185/115lbs
8 Bar Facing Burpees