Wed 5/21

A. Back squat, 5-4-3-2-1, increase load each set so last rep is close to a max

B. Toes to bar, 3xME

+

4 rounds for time:

5 clean and jerks (75/115)

10 KB swings

15 HR push ups

Tues 5/20

A. 1 Snatch pull+1 high hang squat snatch, 10x1 @moderate loads, begin a set every :60

+

EMOM for 12:00

evens- 5-7 HSPU or :25 handstand hold

odds- 6-8 ring dips

+

For time @ 100%

250 meter row

20 burpees

250 meter row

50 double unders

250 meter row

Mon 5/19

A. Front Squat, build to a heavy double in 12:00

B1. Push Press, 3x4-5 reps, :60 rest

B2. DB row, 3x5-7/arm, :60 rest

+

AMRAP in 10:00

12 thrusters (65/95)

10 box jumps

8 CTB pull ups

Sat 5/17

A. Deadlift, build to a max in 15:00

+

EMOM for 8:00

evens-1 muscle up or muscle up progression

odds- 10 box jump overs

+

AMRAP in 10:00

200 meter run

12 alternating pistol squats

10 shoulder to overhead (65/95)

Fri 5/16

A. max out/tank top Friday

+

2:00 ME wall ball

:60 rest

2:00 ME wall walks

:60 rest

2:00 ME pull ups

:60 rest

2:00 max row cal