Friday, May 10th, 2019

WOD:
3 RFT
21 DB Push Press (50/35)
15 Burpees
9 BMU’s

Finisher:
3 x Max Plank
20 V-ups immediately after every effort

Thursday, May 9th, 2019

Strength:
3 Rounds:
15 Floor Press
20 Right Arm DB Rows
20 Left Arm DB Rows

WOD:
“Heartbreak Kid”
3 RFT
10 Front Squats (225/155)
20 C2B
50 DU’s

Wednesday, May 8th, 2019

Gymnastics:
EMOM x 12 mins
Min #1: 2 HSPU negatives
Min #2: 30 sec HS Hold

WOD:
3 RFT
600m Run
30 Russian KB Swings (24/16)
30 Push-ups

Monday, May 6th, 2019

Strength:
15 mins to build to a heavy set of:
1 Squat Clean + 1 Hang Squat Clean

WOD:
AMRAP x 5 mins
4 Squat Cleans (185/135)
3 Push Jerks (185/135)
2 Strict Pull-ups

Rest 5 min, repeat