May 7th – May 13

Monday

Front Squat 5-4-3-2-1
Use the heaviest weight you can for each set.

12-9-6 reps, for time of:
Power Snatch, 95/65 lbs
Box Jump, 30/24 in
Wall Climb

Tuesday

Push Press 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 9 mins of:
4 Overhead Squats, 95/65 lbs
5 Pull-ups
8 Overhead Squats, 95/65 lbs
10 Pull-ups
12 Overhead Squats, 95/65 lbs
15 Pull-ups

Increase by 4 OHS and 5 Pull-ups each round for 9 minutes.

Wednesday

Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.

For time:
Run, 800 m
15 Toes-to-bars
40 Alternating Pistols
15 Toes-to-bars
80 Double Unders
15 Toes-to-bars
Run, 800 m

Thursday

4 rounds, 30 secs per station, of:
Barbell Good Morning
Rest 30 secs
Kettlebell Sumo Deadlift High-pull, 53/35 lbs
Rest 30 secs
Bent Over Barbell Row
Rest 30 secs
Banded Face Pull
Rest 30 secs

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs rest, the clock does not stop.

Every 2 mins for 14 mins do:
10 Burpee Box Jump Overs, 24/20 in
8 Shoulder-to-Overheads, 95/65 lbs
6 Hang Power Snatches

Friday

In 15 minutes find your max of 1 strict press + 5 Push Press.

3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20 in

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Saturday

Complete as many rounds as possible in 25 mins of:
10 Wall Balls
3 Power Cleans
5 Bar Facing Burpees

Relay Style Partner wod...Partner 1 does 1 round, then partner 2 does 1 round.

Sunday

Every 1 min for 7 mins.
5 Sandbag Throw Over Shoulders, pick load

Complete as many rounds as possible in 12 mins of:
5 Double Kettlebell Front Squats
5 Double Kettlebell Shoulder To Overheads
5 Kettlebell Walking Lunges
5 Box Jumps, 24/20 in