May 23

SKILL
3 Rounds
Min 1: 10 T2B
Min 2: 10 V-Ups
Min 3: :30 L-Sit
Min 4: REST

LIFT
E2MOTM
2 Hang Power Clean
Plus
2 Jerks
*build up to a
heavy set during E2MOTM

WOD
AMRAP 10
10 Wall Balls (20/14)
10 Pull-Ups
30 DU’s

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May 22

SKILL
3 Rounds
10 Good Mornings
(add lbs each round)
10 Hollow Rocks
10 Pole Squats

LIFT
Back Squat 1RM
7,5,3,3,2,1,1,1
or
10×1

WOD
For time:
10-1 Taters (53/35)
1-10 Abmat Sit-ups

May 21

SKILL
3 Rounds
10 Ring Push-Ups
10 GHD Sit-Ups
10 Reverse Hypers

LIFT
Bench Press 1RM
7,5,4,3,3,2,1,1,1

WOD
Row 500M
20 Push-Ups
Row 400M
15 Push-Ups
Row 300M
10 Push-Ups
Row 200M
5 Push-Ups
Row 100M

May 20

STRENGTH
Max 50′ walk with Trap Bar
Max Axle Clean

WOD
For time:
50 Ground to OH
DB 55/35
*5 burpees EMOTM

May 19

SKILL
Warm-Up
WOD Movements

WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

May 18

SKILL
3 Rounds
10 DB RDLs
10 Russian Twists
10 Glute-Ham Raises

WOD
5 Rounds for time

3 Strict HSPU
6 Deadlifts (185/115)
9 Box Jumps (24/20)

*sub HSPU with
piked HSPU

May 17

WOD
1 Mile Run
With any object that is
between 10-20lbs

Mandatory 5 Min Rest

1 Mile Run