Monday May 13
Back Squat
5@70%
5@80%
2@85%
3@90%
1@100%
Front Squat
5@65%
4@75%
4@80%
4@85%
Tuesday May 14
AMRAP 3
15 Power Clean 95/65
15 Burpee
rest 3
AMRAP 3
12 Power Clean 115/75
12 Burpee
rest 3
AMRAP 3
9 Power Clean 135/95
9 Burpee
rest 3
AMRAP 3
6 Power Clean 155/105
6 Burpee
Wednesday May 15
Partner WOD
3 Rounds For Time
200 M Row
400 M Run
600 M Row
Thursday May 16
Back Squat
4@70%
4@75%
4@80%
4@85%
Front Squat
5@60%
5@65%
2×5@70%
Friday May 17
5 Minute Easy Row/Bike
rest 1
AMRAP 6*add 2 reps each round
2 DB Snatch 50/35
2 Knee 2 Elbow
rest 2
EMOM 12
Min 1: 20-30 sec Seated Pike Up Hold
Min 2: 15-20 Sec/per side Side Plank
Min 3: 5 Seated Box Jumps to Ascending Height
Saturday May 18
EMOM 8
Alternate:
5-8 Ring Dips
5-8 Handstand Pushup
**Complete strict if able – complete with kip to scale
AMRAP 12
16 Wall Balls (20#/14#)
14 Pistols
12 Hand Release Pushups
200m Run
Sunday May 19
15 min NFT
10 Pendlay Rows (challenging weight but not too heavy for form breakdown)
8 Glute Ham Raises
2L Bear Crawl (1 forward / 1 reverse)
12 DB Pullovers (challenging weight but not too heavy for form breakdown)
R3
Tabata Double Unders
R3
Tabata Toes to Bar