May 13 – 20


Sat 
With a partner, split as needed
Two rounds of: 
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile (both partners run)
Scale so that you are starting the run by about the 15 min mark

Sun
5 Rounds
5 Front Squat 185/125
10 HSPU – Sub Single DB/KB Push Press
20 Box Jump Over
1 Lap Run
5 Muscle Up

Mon
Back Squat 3×3
Push Press 5-3-1+

Metcon

8 Min AMRAP
5 Wall Ball 
2 Deck Squat

Tues
4 Min EMOM – 30-40% of 1RM
1 Snatch High Pull
1 High Hang Snatch
1 Low Hang Snatch
1 Min Break
4 Min EMOM 60-70% of 1RM
3 Position Pause Snatch (Pause Below Knee, Above Knee, Pockets)
1 Min Break
8 Min EMOMish (get 6-10 Reps over 8 Min)
1 Snatch Building to a heavy single for today

Metcon
20 Min Cap
60 DB CJ (30 each arm)
50 Box Step Overs w/ 50/35 DB
40 Pull Ups 
330 M Run 
20 Sand Bag / DBall Cleans (Might have to share)
10 Rope Climb
Wed
12 Rounds – 40 Min Cap
200M Run – RX+ 1 LAP
5 Front Squat 135/85 RX+ 165/105 – Can take from a rack
2 Shoulder to Overhead
1 Min Break after finishing the S20H before starting the next run

Thurs
Deadlift 5-3-1+

Metcon
40 ToesToBar*
20 Burpee touch target (Use the bar same bar as TTB)
30 CrossBody Knee to Elbow*
20 Burpee Box Jump
20 Muscle up*
20 Burpee Box Jump Over
*Every time you break do 30 double unders
(Cap at 90 double unders per movement)

Fri
Complete as many rounds as possible in 15 minutes of:
Open 22.1
3 wall walks
12 dumbbell snatches
15 box jump-overs

Strength
Bench Press 5-3-1+

POPULAR POSTS

MAR 23 – 29

Sat  30 Rounds For Time (CAP 35:00) w/ a partner (YOU GO I GO) 3 Clean & Jerk @155/1056 Burpee Over The Bar9 Wallball @20/14

MAR 16 – 22

Sat  For Time (CAP 37:00) w/ a partner… 1km Run (together)25 SYNC Burpee Over The Bar50 Clean @115/8575 Push Up50 Clean25 SYNC Burpee Over The

MAR 9 – 15

For Time (CAP 35:00) w/ a partner… 10 Wall Walk50 Power Clean @135/9520/15 Cal Row-Ski or 15/10 Cal Bike 8 Wall Walk40 Power Clean40/30 Cal

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