Tuesday 053017

Hspu
5 min Emom
2-4 strict or 5-7 kipping

For time:
30 Deadlifts (135/95)
30 Wall Balls
20 Deadlifts (185/125)
30 Wall Balls
10 Deadlifts (225/155)
30 Wall Balls

Friday 052617

Back Squat:7 min EMOM
“3 reps @ roughly 75%
or add 5-10#’s”

12 min Amrap
50/40 cal row
40 ball Slams
30 T2B
20 Power Cleans
10 Push Jerks

Thursday 052517

3 rounds not for time
“Bench Pressx10
Bicep curlsx10”
:30 L side bridge
:30 R side bridge
:60 Hip bridge

Running clock:
800m run
at min 7-
12 min Amrap
2,4,6,8 Wall balls(+2 each round)
4,8,12,16 RKBS(+4 each round)

Wednesday 052417

Snatch:6 sets
“3 reps every 90 seconds @ 75%
*FULL depth unless mobility prob”
*add 5#’s from last week

3 rounds for time
15 Dead lifts
15 Burpee over bar

Tuesday 052317

3 sets:
3 pull-ups
3 C2B
3 Bar Mu
“*if can’t perform, 1-5 PLU with
3-8 push-ups

16 min amrap
20 T2B
25/15 cal row(400m if no rower)
5 hspu’s

Monday 052217

E2MOM: 5 sets
3 Cleans+3 Front Squats
@challenging weight rough 75%
*or add 5#’s from last week

Grace:7 min Cap
30 Clean and Jerks
rest 5 min
2 Minutes Max Effort on rower