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

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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