Wednesday WOD 1rm Back Squat and more…

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
15 burpee
15 Wall ball

Finisher
2min ME
Knee to elbow

Olympic Lifting
Clean and jerk
1-1-1-1-1

Wednesday WOD Rope climbs and more

Technique workshop
Rope climb

BRING YOU LONG SOCKS

Strength
Strict press
3×3 (85% of 1rm)

Metcon
5 rounds for time
30 Double under
3 wall climb
1 rope climb 12ft

Olympic Lifting
split jerk
3-3-3-3-3

Thursday WOD (Bring your long socks)

Metcon
28min AMRAP of rope climb after
800m run
50-40-30-20-10
thruster 35/25
power clean

Max effort rope climb 12ft remaining time 30min

Olympic Lifting
Squat Clean with 3 sec pause
3-3-3-3-3