FRIDAY 6/1

*15mins pull up or HSPU practice

*30 clean and jerk for time

*stretch and foam roll

WEDNESDAY 5/30

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

*for time
-25 burpees
-200ft. Walking lunge
-5 rds
15 DB push press
200ft. Farmers walk w/ DB
-25 burpees
-400m row
-400m run

TUESDAY 5/30

*20min barbell practice

*20min AMRAP
-5 thrusters 135/95
-10 crossfit push ups
-20 DB single arm snatches

MONDAY 5/28

*1 mile run

*FGB
3rds 1min AMRAP
-wall balls
-sumo high DL pull
-box jumps
-push press
-row for cals
-1 min rest

FRIDAY 5/25

*for time
-5 rope climbs
-10 HSPU
-25 KB swings
-50 pull ups
-100 box jumps
-200 DU/400 jump rope
-400m sand bag runs

*if finished on time core work

WEDNESDAY 5/23

*3x
-150m row
-400m run

*30min cap
3rds
-7 DL
-7 pull ups
-7 dips
3rds
-21 wall balls
-21 toes to bar
Farmers walk 200ft w/ DB
-28 burpee box jumps
Farmers walk 200ft w/ DB
-3 pull ups
-3 dips

TUESDAY 5/22

*10 mins jump rope / DU practice

*3rds for time
-15 push up clean squat
-200m run

*core work
-100 bent knee sit ups
-100 scissor kicks
-100 bicycle crunches