May 14 – 20

Monday

Push Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

5 rounds for time of:
6 Shoulder-to-Overheads, 135/95 lbs
Run, 400 m

Tuesday

Every 1 min for 8 mins.
2 Squat Cleans + 1 Jerk, pick load
Every 1 min for 4 mins
1 Clean & Jerk, pick load

3 rounds for time of:
20 Burpees
20 Kettlebell Swings, 53/35 lbs
20 Pull-ups

Wednesday

Overhead Walking Lunge 10-10-10
Use the heaviest weight you can for each set, barbell, kettlebell or DBs.
Rest as needed between sets.

Complete as many rounds as possible in 9 mins of:
Row, 750 m
75 Wall Balls

Thursday

Overhead Squat 3-3-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

For 5 cycles: AMRAP in 3 mins of:
10 Power Cleans, 135/95 lbs
8 Box Jump Overs, 24/20 in
40 Double Unders
Rest 1 min between each cycle. For each cycle restart the AMRAP.

Friday

Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

For time:
100 Double Unders
50 Alternating Pistols
100 Double Unders
50 Thrusters, 96/65 lbs
100 Double Unders

Saturday

As a team complete as many rounds as possible in 20 mins of:
10 Bumper plate thrusters (45/25 lbs)
10 Bumper Plate Burpees
10 Overhead Lunges, alternating legs

While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off. Post total rounds.

Sunday

Record your best Farmer Carry 1 rep max lift.
Max Weight Carry for 50 feet

Complete as many rounds as possible in 12 mins of:
6 Barbell Walking Lunges, 135/95 lbs
8 Wall Balls
6 Box Jumps, 24/20 in
8 Kettlebell Snatches, 53/35 lbs