Wednesday May 30th 2018

A)E2M/8R
1 Clean and Jerk
3 Back Squats
1 Push Press
3 Front Squats

B)12min EMOM
5 L Single Arm DB Rows
Alt With
5 R Single Arm DB Rows

C)12min EMOM
50 DBL Unders
Alt With
30sec Weighted Bridge

Tuesday May 29th 2018

A)E1:30/8R
1 Push Jerk
1 Split Jerk

B)7min EMOM

5 Kipping C2B Pull Ups

C)7min EMOM

5 Dips

D)7min EMOM

10 KB Russian Swings

E)50 Back Extensions

Monday May 28th 2018

A)E2M/8R
3 BB DL

B)E1:30/8R
5 Bench Press
Alt With
2 Rope Climbs

C)3RFT
500m Row
20 T2B

Friday May 25th 2018

A)E3M/5R
15 Wall Balls @ 20lbs to 10'
30sec Row Sprint

B)E3M/5R
300' Shuttle Run
100' Sled Push

D)E3M/5R
10 DB Clean and Press
30sec Bike Sprint

Thursday May 24th 2018

A)18min EMOM
2 Rope Climbs
Alt With
3 Push Press via clean
Alt With
9 BB SLDL

B)14min EMOM
60 DBL Unders
Alt With
10 KB Russian Swings

C)10sec on 50sec off/8RNDS Max Intensity
Bike Sprints 

Wednesday May 23rd 2018

A)Every 3min/8 Sets (build to a heavy wt)
3 OHS

B)10min EMOM
6 KB Snatch

C)14min EMOM
45sec Bridge
Alt With
100' KB Front Rack Farmer Carry

Tuesday May 22nd 2018

A)Find a 1RM
1 Hang Squat Clean to Thruster

B)E2M/6R
3 Bar MU/10 Ring Rows
10 Kipping HSPU

C)E3M/5R
250m Row Sprint (record average time)

Friday May 19th 2018

45min Constant Work @ Mod Effort 2min Bike BB Thrusters
2min Row 1min Bridge
2min Ski Erg 1min Box Jumps 5 RNDS

Thursday May 17th 2018

A)E2M/8R5 BB DL

B)E1:15/6R5
5/sd Single Arm DB Rows
Alt With
5 GHD HC/10 SBHC

C)E1:15/5R
12 Back Extensions
Alt With
5 DB Biceps Curls

Wednesday May 16th 2018

A)E1:30/8R1 Push Jerk
1 Split Jerk

B)E2:30/6R
5 Triceps Dips 1 50' Rope Pull 1 50' Sled Push

C)5/100m Run Sprints