May 12

Strength

5 Rep Max Press

MetCon

5 Rounds of:

20 OH Lunge

15 Burpee

May 11

Skill Work

Muscle Up / Kipping Pull Up

MetCon

"Nasty Girls"

3 Rounds of:

50 Squats

7 Muscle Up

10 Hang Power Clean (135/95)

May 8

A. 4 x 2 Front Squat

B. 3 x 10 RDL

C. 10:00 Jog

May 7

Strength

A1. 3 x 6 High Box Jump

A2. 3 x 20-30 Double Under

MetCon

50-40-30-20-10

Lunge

Sit Up

May 6

Strength

4 x 1 Clean and Jerk

(No Max / No heavier than 90%)

MetCon

21-15-9

Power Clean (155/105)

Clapping Push Up

May 5

Strength

A1. 3 x 5-10 Strict / Wt Pull Up

A2. 3 x 5-10 L-Hang to T2B

MetCon

4 Rounds of:

400m Run

20 KB Swing

2:00 Rest

May 3

Strength

4 x 2 Power Snatch

MetCon

"Isabel"

30 Power Snatch

135/95