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+