Monday (May 30th) Murph 7:00am 8:15am Tuesday (May 31st) Compete/Train 20:00 EMOM 1: Max Row 2: Max Sit-Ups 3: Max KB Swings 4: Rest Wednesday (June 1st) Strength: Back Squat 5x6 Reps @70% of 1RM Compete: 10 Rounds For Time: 10 TTB 5 Burpee Box Jumps @24/20” Train: 10 Rounds For Time: 8 Knee to Elbow 5 Burpee Box Jumps Thursday (June 2nd) Strength: Find a heavy single for the following complex: 3 Power Cleans (T&G) + 2 Front Squats + 1 Push Jerk Compete: 200m Run 5-10-15-20-

Monday (May 23rd) Strength: Power Clean & Jerk 1-1-1-1-1 *Work up to a heavy single for the day! **Start at around 65-70% of 1RM C&J Compete: For Time: 1-2-3-4-5-6-7-8-9-10 Clean and Jerks @155/105lbs 6 Strict Pull-ups after each set Train: 1-2-3-4-5-6-7-8-9-10 Clean and Jerks @115/85lbs 6 Inverted Rows after each set Tuesday (May 24th) Strength: 3 Rounds 15 Hamstring Curls :40 Single Leg Banded Walks :30 Plank Compete/Train 5 Rounds for max reps: 1:00 Max Cal Row 1:00 Max DU

Monday (May 16th) Skill: 4 Sets: 10 Bulgarian Split Squats 10 Feet Elevated Goblet Squats 8 Sit Throughs :15 L-Sit Compete/Train: “Tabata” 8 Rounds of: 0:20 Work / 0:10 Rest Tabata Row (max cals) Rest 2:00 Tabata Push Up Rest 2:00 Tabata Air Squat *Score is total number of reps Tuesday (May 17th) Strength: Power Clean + Push Jerk 1-1-1 Compete: “DT” 5 Rounds For Time/Alt. with a partner 12 Deadlifts 9 Hang Power Cleans 6 STOH *155/105lbs **Alternate rounds back and forth wit

Monday (May 9th) Strength: Back Squat 4x4 Reps @75% of 1RM *All sets at the same weight 5 Rounds For Time: 40 Air Squats 400m Run 20 DB Snatches 50/35lbs **25:00 Time Cap Train: 5 Rounds For Time: 40 Air Squats 200m Run 20 DB Snatches 35/20lbs Tuesday (May 10th) Strength: Power Clean 3x5 Reps @70% 3x3 Reps @77% 3x1 Rep @85% Compete: 20:00 EMOM 1) 20/15 Cal Row 2) 20/15 Push Ups Train: 20:00 EMOM 1) 15/12 Cal Row 2) 15/12 Push Ups Wednesday (May 11th) Strength: Every 0:90 x6 R

Monday (May 2nd) Strength: Back Squat 4x5 Reps @70-75% *Rest 2:00 bt sets Compete: “Nancy” 5 Rounds For Time: 400m Run 15 OH Squats @95/65lbs Train: 5 Rounds For Time: 200m Run 10 OH Squats @75/55lbs Tuesday (May 3rd) Skill: 5-4-3-2-1 Muscle-Ups or 10-8-6-4-2 Pull-Ups Compete: 7 Rounds For Time: 7 DB Deadlifts @70/50lbs 7 Burpee To Touch *Rest 0:30 between rounds or alternate rounds with a partner Train: 7 Rounds For Time: 7 DB Deadlifts @50/35lbs 7 Burpee To Touch Wednesday