Monday May 6
Back Squat
6@70%
6@80%
3@90%
2@95%
Front Squat
5@65%
4@75%
2×4@80%
Tuesday May 7
4 Rounds
In 3 minutes complete
15/12 Cal. Row
6 Toes 2 Bar
4 Pull Up
2 Chest 2 Bar
15 DB Shoulder to Overhead 50/35
AMRAP Burpee in remaining time
rest 2 min
Wednesday May 8
AMRAP 35(moderate pace)
30/20 Calorie Row
20 Step Ups 24/20
100′ Farmer Carry 70/53
20/15 Calorie Bike
30 second FLR on Rings
20 second Dead Hang
Thursday May 9
Back Squat
4@75%
3×4@80%
Front Squat
5@60%
5@65%
2×5@70%
Friday May 10
For Time:
20 Shoulder 2 Overhead 115/75
50 Double Under
400 M Run
30 Deadlift 225/155
100 Double Under
400 M Run
50 Double Under
20 Shoulder 2 Overhead
Saturday May 11
Snatch Balance
3 sets of 2 @ 80%
AMRAP 10
3 Hang Power Snatch 95/65
6 Overhead Squat
9 Bar Facing Burpee
Sunday May 12
4 Rounds
500 M Row
400 M Run
.3 Mile Bike
rest 90 seconds