May 1st – 6th

Tuesday

Find your Power Snatch 2 Rep Max.

For time:
21 Chest-to-bar Pull-ups
21 Front Squats, 135/95 lbs
9 Handstand Push-ups
15 Chest-to-bar Pull-ups
15 Front Squats, 135/95 lbs
9 Handstand Push-ups
9 Chest-to-bar Pull-ups
9 Front Squats, 135/95 lbs
9 Handstand Push-ups

Wednesday

Every 1 min for 14 mins, alternating between:
Toes-to-bar
Double Under

Perform 5-12 toes to Bar and 10-35 Double Unders

4 rounds for time of:
Run, 400 m 35
Wall Balls 15 Burpees

25 Minute Time Cap

Thursday

Push Press 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of:
10 Box Jumps, 24/20 in
5 Hang Squat Snatches, 115/75 lbs
10 Shoulder-to-Overheads

Friday

EMOM 10
6 Kettlebell Windmill (One Arm)s, pick load

6 rounds, each round for time, of:
Sprint, 400 m
Rest 3 mins between each round.

Saturday Partner WOD

6:00 AMRAP
Partner A Hangs from pull up bar
Partner B does 20 Wall Balls
-4:00 Rest-
6:00 AMRAP
Partner A holds one 55/35 # KB overhead
Partner B does 10 strict pull ups
-4:00 Rest-
6:00 AMRAP
Partner A holds plank
Partner B does 20 KB Swings 70/55
-4:00 Rest
6:00 AMRAP
Partner A holds Wall Sit
Partner B does 10 Toes to Bar

Score is total number of reps performed.

Sunday

Push Press 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

5 rounds for time of:
5 Squat Cleans, 85% 1RM
5 Sandbag To Shoulders, 150/100 lbs