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Thurs. May 12 2022

Strength/Skill:

-Bench Press/Floor Press
-Single Arm DB Rows
Metcon:
3 Rounds
7 Ring or Bar Muscle Ups
40 Abmat Sit Ups
20 Ring Dips
15 Sumo Deadlifts (225/155)
RX+ = (255/175)
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Wed. May 11 2022

Strength/Skill:

Hang Snatch
Metcon:
30-20-10
Power Snatches (95/65)
Goblet Squats (53/35)
*300m Run, 350m Row or .7k Bike after each round including the last
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Tues. May 10 2022

Metcon:

For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
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Mon May 9 2022

Metcon:

13min AMRAP
21 Pull Ups
15 Box Step Overs (50/35 DB)
9 Thrusters (95/65)
3min Rest
12min Timer
Build to 3RM Front Squat (must clean off of ground to front rack position)
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