Monday, May 9th 2016

Weighted step ups
4 X 10, each leg

AMRAP 12
8 Power cleans (175/125)
20 Sit ups

Saturday, May 7th 2016

Partner WOD:

18 Toes to bar
18 Hang power cleans  (125/75)
18 box jump over
18 Shoulders to overhead

*One person works while the other is running 400m

Friday, May 6th 2016

AMRAP 8
50 double unders
15 chest to bar pull ups

Rest 4 minutes

AMRAP 12
3 thrusters (135/95)
5 ring dips
7 bar facing burpees

Thursday, May 5th 2016

Bench press
5 X 5

For time:
40 calorie row
40 hand release push ups
40 KBS (53/35)
40 box jumps
400m run

Wednesday, May 4th 2016

Deadlift
6 x 5 75%-80%

AMRAP 9
3 squat cleans (195/125)
3 wall balls
3 squat cleans
6 wall balls
3 squat cleans
9 wall balls
Etc...

Tuesday, May 3rd 2016

EMOTM 12
Alternating between 5 strict pull ups and 5 strict HSPU (Pull ups on odd minutes and HSPU on even minutes)

WOD:
5RFT
250m run
12 Toes to bar
12 box jump overs

Monday, May 2nd 2016

Weighted lunges
6 x 6, increasing weight

AMRAP 6
3 Push Jerks (115/75)
6 Front squats
9 Deadlifts