May 7 – 13, 2018

Build to a 5RM Back Squat

then,

5 @ 90%

5 @ 80%

then,

12min AMRAP

800m Sprint

60 DUs

50 Front rack DB or KB Reverse Lunges 50/35lbs (in place)

40 DUs

30 Front rack DB or KB Reverse Lunges 50/35lbs (in place)

20 DUs

10 Front rack DB or KB Reverse Lunges 50/35lbs (in place)

AMRAP DU’s in remaining time

*Score is total reps, and the DB/KB is to be held at the chest or higher.

For time:

400m Run

25 Pull ups

10 American KBS 70/53lbs

600m Run

20 CTBs

10 American KBS 70/53lbs

800m Run

15Bar MUs

10 American KBS 70/53lbs

Build to a 5RM Push Press

then,

5 @ 90%

5 @ 80%

then,

3 Man Teams

16min Sled push AMMAP (as many meters as possible)

*2 teammates will ride and 1 will push at all times.

**Each team will begin with 5 GHD sit ups per team member, and stop on the 3:00, 6:00, 9:00, and 12:00 minute marks to perform 5 more reps per member.

15 min Freestanding HS Practice

then,

Tabata Tabata!

HS Hold (freestanding is the goal)

-Rest 1min-

Ab mat sit ups

-Rest 1min-

Ring Dips

Power Snatch

3 @ 7 RPE

3 @ 8

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Power snatches

Box jumps 30/24″

Men: 75lbs

Women: 55lbs

For time:

2 Clean & Jerks

1 Round of Cindy

4 Clean & Jerks

2 Rounds of Cindy

6 Clean & Jerks

3 Rounds of Cindy

8 Clean & Jerks

4 Rounds of Cindy

10 Clean & Jerks

Men: 165lbs

Women: 115lbs

7min AMRAP

20 Walking lunges (unweighted)

10 Burpees

-Rest 2min-

7min AMRAP

20 Walking lunges w/plate 25/15lbs

10 Plate burpees 25/15lbs

-Rest 2min-

7min AMRAP

20 Walking lunges w/plate 45/25lbs

10 Plate burpees 45/25lbs