May 13 – 19, 2019

Build to a heavy Squat Snatch in 15 minutes

Superset w/4 sets of 20 Mtn Climbers w/feet on 5lb plates

then,

18min AMRAP

15 K2E (knees to elbows)

30 Russian KBS 53/35lbs

400m Run

Bench Press

5 @ 60%

5 @ 65%

5 @ 70%

AMRAP @ 75%

Superset w/4 sets of 6 Single Arm Bent DB/KB rows

then,

0:00 – 4:00

500m Row

AMRAP HSPUs in the remaining time

4:00 – 6:00

Rest

6:00 – 10:00

500m Row

AMRAP WB’s in the remaining time

10:00 – 12:00

Rest

12:00 – 16:00

500m Row

AMRAP Burpees in the remaining time

30 TGU (not for time) 35/25lbs DB or KB

then,

17 min AMRAP

1 Seal Drag w/feet on a 5lb plate

2 Pistols

3 Strict CTB Pull ups

4 Pistols

5 Strict TTBs

*The seal drag is only 50ft to leave room on the ends for pistols, and athletes should face inward on all CTBs and TTB reps. 

Build to a 5RM Front Squat in 15 minutes

Superset w/3 sets of 10 GHD sit ups

then,

3 Person Relay

5k Run for time

*Teams may divide the work however they like, but only 1 person runs at a time.

Build to a heavy complex in 15 minutes:

2 Push Presses + 2 Push Jerks

Superset w/3 sets of Single Leg RDL (Romanian Dead lift) w/DB or KB

then,

50-40-30-20-10

Alt DB Reverse Lunges

DUs

*DB is to be held at the chest or higher.

Partner WOD for time:

50 TTBs

50 Cal Row

50 OHS 95/65lbs

50 Cal Row

50 Burpees

50 Cal Row

For time:

800m Run

50 Air squats

40 American KBS 53/35lbs

30 Pull ups

20 HR Push ups

30 Pull ups

40 Russian KBS 53/35lbs

50 Air squats

800m Run