160517

5RM Front Squat 10:00 Cap

4RM Thrusters 10:00 Cap

40 HRPU’s *DBL KB Farmers Carry 20 yards at every break* 5:00 Cap

3RM Push Jerk 10:00 Cap

40 TTB * bottoms up KB walk 20 yards with R arm, and bottoms up KB walk 20 yards with L arm at every drop * 5:00 Cap

150517

1) For Time:
50 Cal Row
50 Box Jump Overs 24″/20″
50 DL 185/125
50 WallBall Shots 20/14
50 Ring Dips
50 WallBall Shots
50 DL
50 Box Jump overs
50 Cal Row

Rest 5:00 after completing then..

2) L Sit accumulate 1:00
Knee2Midline Hold accumulate 1:00
Hollow Hold accumulate 1:00
Superman Hold accumulate 1:00

120517

1) Front Squats 8*1 Pause Front Squats
*start at 55%
** 3 second pause in the bottom
*** every 2 sets add 10lbs

2) Follow the same percentages and format minus the pause and perform a Thruster

3) With a partner:
30 Box Jumps 24″/20″
30 DB Deadlift 50/35
40 HRPU’s
40 DB Power Cleans
50 K2E
50 DB Push Press
60 Burpees
60 DB Step-Ups 20″ ( hold DB’s anyway )

110517

1) E:90 for 9:00 (6 sets)
1 Power Clean+1 Split Jerk
Build each set

2) For Time:
15 Power Cleans 185/125
10 Bar Muscle Ups
5 Power Snatch 135/85
12 Power Cleans 185/125
8 Bar Muscle Ups
4 Power Snatch 135/85
9 Power Cleans
6 Bar Muscle Ups
3 Power Snatch
6 Power Cleans
4 Bar Muscle Ups
2 Power Snatch
3 Power Cleans
2 Bar Muscle Ups
1 Power Snatch

Sub 1 pull-up and 1 dip for each bar muscle up

100517

1)ALT EMOM for time
EVEN MINUTES-:30 Row for max meters
ODD MINUTES- Unbroken HSPU’s

RX HSPU complete until 55reps or 1,000m of rowing have been accomplished
Scaled X 5 rounds of each for max effort. Sub HSPU Negatives or Wall Walks

2) 8:00 AMRAP
8 reps of KB Swings
8 reps of KB SDHP
8 reps of Goblet Squats
20 yard R arm OH Carry
20 yard L arm OH Carry

RX 53/35
Scaled Use lighter KB

3) Core Cashout:
100 Flutter Kicks
25 Hanging Knee Raises ( Strict if possible)
25 Straight Leg Raises ( sub V-ups )
Accumulate 1:00 L Sit

090517

1) Deadlifts 3@70% 2@80% 3*1@90%

2) 4 rounds:
12 Lunges ( Alternate rounds between Front & Back rack ) 145/95
8 Bar Facing Burpees

3) Death By Strict Pull-ups
RX + = Strict
RX – = Any grip any variation of pull-ups
Scaled = Elevated Ring Rows or banded pull-ups