5/7/16

• coaches warmup
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• AMRAP 20 min 
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• 15 Front Squat (115/75)
• 15 Plate getup situps (45/35)
• 20 Stationary Alt. Plate OH lunges (45/35)
• 400 M run with wall hurdle

5/6/16

• A. Single Arm DB Row 5x5
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• B. 6 rounds
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• 12 KB Russian Swings (70/53)
• 10 HSPU / BC pushups
• 8 Box Jumps (30"/24")

5/5/16

• warmup - 2 rounds 
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• 5 pushups
• 5 good mornings
• 15 double unders
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• A. Romanian Deadlift 5-5-5-5-5
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• B. 
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• 7 power cleans (225/135)
• 7 Muscle ups
• 17 burpees
• 1000 M Row
• 17 burpees
• 7 Muscle ups
• 7 power cleans (225/135)
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• C. 
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• 3 minute hollow rock hold, perform 30 UB dubs every time you break

5/4/16

• A. 3 position power clean. 5 sets of 1 (3 position complex = 1) at 70% of max
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• B. 7 min amrap
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• 3 Hang power snatch (135/95)
• 7 OHS
• 10 t2b
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•  Rest 3, repeat 7 min amrap
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• C. Amrap repeat

5/2/16

• warmup
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• 200 M run
• 10 squat jumps
• 500 M row
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• A. Back Squat 5-3-3-1-1
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• B. 4 rounds
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• 7 Deadlift (315/225)
• 12 strict C2B pullups
• 400 M run
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• C. double KB OH hold for 30 sec EMOM 5 minutes