Monday, May 4th

WOD
4 Rounds
400m Run
6 Sand Bag Cleans
8 Burpee Box Jump Overs
REST 2:00 Between Rounds
SB: M - 150lbs / F - 100lbs
Box: M - 24 / F - 20

Tuesday, May 5th

STRENGTH
Strict Shoulder Press
Find 1 Rep Max

Push Press
Find 1 Rep Max

Back Sqat
3 × 3 @ 65 - 75%
1 × 3 @ 80%
1 × 2 @ 85%
3 × 2 @ 90%

Wednesday, May 6th

WOD A
9:00 AMRAP
RX:
2 Ring Muscle Up
8 Pistol Squats
24 Double Unders

SCALED:
5 Toes to Bar
15 Air Squats
30 Single Unders
REST 4:00 Between AMRAPs

WOD B
9:00 AMRAP
12 DB Hang Clean & Jerks
9 Goblet Squats
3 Wall Walks
M - 50lbs / F - 35lbs

Thursday, May 7th

STRENGTH
Power Clean Complex
1 Power Clean + 1 Hang Power Clean
Complete Complex 6 times @ 80% of Max Power Clean

WOD
5 Rounds
9 Burpee Over Bar
9 Deadlift
7 Hang Clean
5 Push Jerk
REST 1:00 After Each Round
M - 155lbs / F - 105lbs
CAP 15:00 Minutes

Friday, May 8th

Partner WOD
3 Rounds
200m Run (Together)
2 Sled Push (Shared)
Then…
4 Rounds (All Shared)
30/25 Cal Row
30 Overhead Plate Lunge Steps
30 Push Ups
Then…
1 Round
400m Farmers Carry

Sled: M - 150lbs / F - 100lbs
Plate: M - 45lbs / F - 25lbs
DBs: M - 50s / F - 35s
CAP 40:00 Minutes

Saturday, May 9th

8am Class Only