Tuesday053116

•••

Back squat – heavy single

•••

3 RFT 

42 double unders

15 power cleans 135/95

9 box jumps 24/20

Friday’s WOD will be a strength day. Murph will be Saturday morning at 10am! Cookout will follow!

Clean and jerk 

10×1

Thursday052616

•••

4 RFT 

10 power cleans 135/95

20 wall balls 20/14

Wednesday052516

•••

Strength – 10 minute EMOM 

odd: 5 strict pullups

Even: 15 second L hang

•••

16 min AMRAP 

2 ring muscle ups

4 hspu

8 Kettlebell swings 

Tuesday052416

•••

21-18-15-12-9-6-3

OHS 

Situp

•••

Rest

•••

6 min AMRAP ladder 

Clean and jerk 155/105

Burpee

Monday052316

•••

Back squat 3rm

•••

For time:

21 deadlifts 225/155

Run 400m

15 deadlifts 225/155

Run 400m

9 deadlifts 225/155

Run 400m

Friday062016

•••

Push jerk 5rm

•••

For time:

21 thrusters 95/65

12 strict ring pullups

15 thrusters 95/65

9 strict ring pullups

9 thrusters 95/65

6 strict ring pullups

Thursday061916

•••

For time:

70 Wall ball

50 Sdhp

30 Burpee box jump over

10 Wall walk

Wednesday061816

•••

Deadlift 5rm

•••

21-15-9

Overhead squat 95/65

Chest to bar pullups 

*run 400m to start each round. 

Tuesday 061716

•••

Power snatch + squat snatch

•••

9 min AMRAP 

9 toes to bar

7 hspu

5 power cleans 135/95