05/30/22-06/03/22


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- Wall Balls

10-20-30-40Kb Deadlifts @70/53lbs

Train:

200m Run

5-10-15-20- Wall Balls

5-15-20-30-Kb Deadlifts @53/35lbs


Friday (June 3rd)

Skill:

3 rounds

10 Heel Elevated Squats

:20 L-Sit

10 Single Leg RDL (10 each leg)

Compete/Train:

For Time W/Partner:

100 Double Unders (each)

80 Slam Balls

60 Db Snatches

40 Burpees

20 Bar Muscle Ups/40 Pulls-Ups

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