May 6 - 10

Monday

Sumo Deadlift

5-5-5-5-5

2 min active recovery between each set

30 sec rest

1:00 jump rope

30 sec rest

WOD: 5 RFT

10 Deadlift @225/155 20 air squat 30 KBS @ 50/35 20 Box Jump @24/18

Tuesday

AMRAP EMOM: 4 Rounds min1: Pullups min2: ring dips min3: pistols

WOD: AMRAP 20 min

'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullups

Wednesday

6 Rounds

2 Power Snatch + 3 OH Squat on the 2 min

WOD: 3x 5 min AMRAP

10 cal 10 Power snatch@95/65 2 min rest 10 cal 10 T2B 2 min rest 10 cal 10 thruster @95/65

Thursday

WOD: tems of 2

20 RFT 5 pullups 10 box jumps @24/18" 5 Devil's Press

Friday

Push complex 1 strict + 2 Push Press + 3 Push Jerk accessory: 3x10 bent-over row

WOD: EMOM 15 min

8-10m OH walking plate lunge (45/35) + 3-5 burpee