Fri 5/9

A. Max out Friday 

+

For time:

heavy farmers walk down/back x2

30 sit ups

20 box jumps overs

10 ring dips 

heavy farmers walk down/back x2

Thurs 5/8

A. Clean and jerk, build to a 1RM in 15:00

+

AMRAP in 6:00

5 clean and jerks @ 80% of A

250 meter row

3:00 rest

AMRAP in 6:00

8 handstand pushups

10 toes to bar

12 HR push ups

3:00 rest

AMRAP in 6:00

10 burpees

25 air squats

50 double unders

Wed 5/7

A. Bench press, 5x6-8 reps

B1. Strict pull ups, 3xME

B2. Weighted lunges, 3xdown/back

+

500 meter row buy-in then:

4 rounds for time:

8 burpee box jumps

10 knees to elbow

12 KB swings

Tues 5/6

A. Back squat, build to a tough triple in 15:00

+

EMOM for 8:00

evens- 35 double unders

odds- 2-3 wall walks

+

For time:
30 wall balls
30 CTB pull-ups
30 alternating pistols
30 alternating DB snatches, heavy

 

Mon 5/5

A. 1 power snatch+1 hang squat snatch, 7x1 @ moderate load, begin a set every :60

B1. Ring Dips, 3x6-8 reps

B2. Toes to bar, 3x10-15 reps unbroken

+

"DT"

5 rounds for time

12 deadlifts (105/155)

9 hang cleans (105/155)

6 push jerk (105/155)