MAY 4 – 10

Saturday

For Time (CAP 35:00)
w/ a partner…
330m Team Run (1 Lap)
50 Clean & Jerk @115/85
330m Team Run
40 Clean & Jerk @135/95
330m Team Run
30 Clean & Jerk @155/105
330m Team Run
20 Clean & Jerk @185/125
330m Team Run
10 Clean & Jerk @205/145
330m Team Run

Sunday

MURPH PREP #2
8 Rounds For Time
200m Run
6 Pull Up
8 Push Up
20 Air Squat
8 Push Up
6 Pull Up

Monday

FRONT SQUAT
Every 2:30 for 15:00 (6 Sets)
8-8-6-6-4-4 Front Squat @loading

Metcon

For Time (CAP 15:00)
50-40-30
Wallball @20/14
25-20-15
TTB

Tuesday

BENCH PRESS
Every 3:00 for 12:00 (4 Sets)
10 Bench Press @loading
10 Ring Dip

Metcon

5 Sets of:
– 1:30 ON
20 Double Under
10 Burpee
MAX KB Russian Swing @70/53
– 1:30 OFF
Score: Total of KB Russian Swing.

Wednesday

EMOM 40:00 (8 Sets)
a. 10-14 DB Lunge* @50/35
b. 40m DBall/Sandbag Carry @heavy
c. 10-15 GHD Sit Up
d. 250/200m Row-Ski or 600/400m Bike
e. Rest
*Forward Steps.

Thursday

CLEAN COMPLEX
Every 2:30 for 12:30 (5 Sets)
@loading
1 Power Clean
2 Hang Squat Clean
1 Split Jerk

Metcon

AMRAP 15:00
4 Clean @175/115
8 CTB
12 Alt. Pistol Squat

Friday

POSTERIOR CHAIN
Every 3:00 for 12:00 (4 Sets)
10 Alt. Back Rack Lunge* @loading
10/side, Staggered Stance Double DB RDL
*Forward Steps.

Metcon

4 Rounds For Time (CAP 18:00)
400m Run
10 Thruster @115/85
15 HSPU

POPULAR POSTS

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

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