May 28 -June 3

Monday:
Low Bar Back Squat
5x65%
5x70%
5x75%
5x80%
WOD
Complete as many rounds as possible 11-minutes
200m/150m Med Ball Run
20/15 Wall Balls 9/6


Tuesday:
Push Press
Push Jerk
Split Jerk
4+4+4x 5 Sets
Heavier than last week focus on vertical torso
WOD
Complete 5 rounds for time:
10 x Hang Power clean 40/25
10 Pull Ups or ring rows
50 Double-Unders or 100 Singles
13 Mins Cap


Wednesday:
Deadlift 5x2 @8RPE
on the 3 mins
Superset with 5 Quality
C2B Pull Ups use assistance as needed to maintain hollow tie
WOD
Complete 10 rounds starting every 2nd minute
10/6HSPU
10/6 Pistols
​

Thursday:
EMOM 12min
1. 10 KB/DB Front Squats @heavy
2. 40sec Max Ring Dips
3. Rest
WOD
Buy In 100 DUBS or 200m run
For time:
22-18-16
KB/DB Front Rack Lunges (elbows under fists) 24/16kg
KB/DB Cleans 24/16kg
Buy Out 200m run or 100DUBS


Friday:
E2MOM x 5
Strict Hand Push Ups
5 x 5 to 10 on the 2 minutes
WOD
AMRAP 20:
20/14 Calorie Row
2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats


Saturday:
Team WOD:
4 Rounds For Time:
Round 1: 200 mts run / Overhead Squat (40/25)
Round 2: 200 mts run/ Push Press (40/25)
Round 3: 200 mts run/ Sumo Deadlift Highpull (40/25)
Round 4: 200 mts run/ Front Squat (40/25)

Sunday:
Nicole
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Run 400 meters
Max rep Pull-ups