MONDAY 5/21

*1 mile run

*5x3 reps heavy OHSQ

*3rds for time
-10 OHSQ
-400m run

FRIDAY 5/18

*5 mins jump rope / DU

*OHSQ practice

*for time
-50 back squats
-40 pull ups
-30 shoulder to over head
-50 FR squats
-40 pull ups
-30 shoulder to over head
-50 OHSQ
-40 pull ups
-30 shoulder to over head

WEDNESDAY 5/16

*5x
-10 BW SQ
-10 push ups
-200m jog

*for time
-2000m row
-50 pistols
-30 hang cleans

TUESDAY 5/15

*1 mile run

*snatch practice

*snatch ladder with 20 DU or 40 jump rope

*core work 3x
-20 boat crunches
-50 seated twist
-1 min iso abs
-30sec side ISO abs each side

MONDAY 5/14

*5x
-50 DU/ 100 jump rope
-200m run

*4x5 reps heavy
-back squat

*4rds for time
-10 single arm snatches
-sprint

SATURDAY 5/12

*burpee ball squat elimination

*for time. Team wod

-30 wall balls each (one at a time)

Cycle
-300m row
-30 box jumps
-30 KB swings
-30 dumbbell push press

-30 thrusters each (one at a time)

FRIDAY 5/11

<p>*5x20 strict pull ups</p>
<p>*5x10 ring dips/ dips</p>
<p>*5x
-25 DU/ 50 jump rope
-sand bag sprints</u></p>