5/18

Back squat 

5x5 @ 87.5%

Conditioning 

150 WallBalls 

Every 4 min starting with 0:00

Do 

7-5-3 

Thrusters 95/65

Pullups 

5/13/15

Strength 

Power snatch T&G 

6 EMOTM 8min @ 145/100

Conditioning 

AMRAP 12

30 dubs 

10 burpees 

5 front squats 135/95

Rest 10 

Emotm 15

Min 1: 10 TTB + 5 bar muscle ups 

Min 2: 10 WALLBALLS 30/20 + 5 HSPUs 

Min 3: sprint 100m

5/12/15

Shoulder press

5x3 @ 85% 

4x10 

Weighted ring dips 

Conditioning 

5min cap

30 clean & jerk 155/100

With remaining time 

Max BURPEE muscle-ups 

Rest as needed 

Run 1.5 miles 

75 Wallballs 30/20

50 GHD SIT-UPS 

75 box jump overs 30/24

5/11/15

Back squats 

5x5 @ 85%

Prep.

EMOTM 

Thrusters 

3@135/95

3@155/105

3@175/115

2@195/125

2@215/135

1@235/145

1@255/155

1@265/165

1@275/175

Conditioning

2rounds

Row 500m

100 dubs 

400m sprint

Rest 1:1

5/8/15

Strength 

Back squat 

5x5 @ 82%

Bench press

5x5 @ 80%

Weighted pullups 

4x10

5/5/15

Strength:

Press

5x5 @ 85%

Conditioning 

800m run

21 S2OH 135/95

21 CTB pull-ups

800m run 

15 S2OH 135/95

15 CTB pull-ups

800m run 

9 S2OH 

9 CTB pull-ups 

Durability:

4x10 weighted dips 

4x10 weighted push-ups  

5/4/15

Strength 

Back squat 

5x5 @ 85%

EMOTM 10

Team 1 

5 hang cleans 185/120

5 C2B pullups 

Team 2

4 T&G snatch 135/95

4 Burpee box jump overs 24/20

Rest 5 

Tabata 

Battle ropes 

Ball slams 50/30

GHD sit-ups 

Run 1 mile