May 13 - 17

Monday

6x on the 90 sec: 

1 Squat Clean + 1 Front Squat 

WOD: 

3RFT

75 Double Under

25 Wallball

3 min rest

3RFT

20 DB Snatch

10 burpee

Tuesday

Deadlift

5-5-5-5-5

WOD: 12 min AMRAP

15 Cal row

10 Deadlift @ 225/155

10 ring dips

Wednesday

Bulgarian split squat

4x8 (each leg)

WOD: 3RFT

500m row

30 wallball

20 KBS @50/35

10 (each leg) OH lunge

Thursday

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 20 min EMOM 45 on/15 off

min 1: air squat

min 2: HSPU

min 3: Box Jumps

min 4: bar Muscle up / C2B

Friday

'Murph' Prep

teams of 2

800m run

100 pullups

200 pushups

300 air squats

800m run