May 20 - 26

Monday:
PM:
[1]  Team WOD
In teams of 3, perform the following tasks:
4500m row
And…
100 squats
100 situps
100 pushups
50 wallballs (20/14)
50 kb swings (55/35)
AMRAP in 20 minutes
The team’s score is the total reps accomplished (excluding the row).
Score:  1round + 360reps.  4500k Row:  18:34
[2]  Triple Under Practice:  20 Reps is goal.  Score:  23 reps
[3]  As a circuit:
1a) 3X10 Reverse Hypers –  rest 45 sec.
1b) 3XME TTB – rest 45 sec.  sets of 10, 12, 15.  Having trouble with grip...

Tuesday:
AM: 
[1] Not for time, but 90% effort:
4 Rounds of:
- 10 Jumping lunges (5 per side)
- 15 Pushups
- 20 Squats
Then
- Run 2 miles
[2]  For time:
- 25 Wallballs
- 25 Pullups
- 25 Pistols
- 25 DB Power Snatches @ 55lbs
Time:  8:48.  Hands hurt way too much for grip onto pullup bar... did max of 4 at a time.
PM:
[1]  7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
Weight: 4x115lbs, 3x125lbs
[2]  As a circuit:
- 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec.  @ 185lbs
- 5X2 Tempo HBBS @ 85% – rest 60 sec.  @ 275lbs, 285, 295, 305, 305
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  EMOTM 20 mins (started at 1:00min mark)
Odd mins (1st min):
5 rounds of 4x185 squat cleans (minutes 1, 3, 5, 7, 9)
3 rounds of 3x205 squat cleans (minutes 11, 13, 15)
2 rounds of 2x225 squat cleans (minutes 17, 19)
Alternating with Even mins of:
5x95lbs strict press  ***All Unbroken***

Wednesday:
PM:
[1]  Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% @ 135lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%  @ 175lbs
[3]  AMRAP 9 minutes
500m row  @ 1:54
Followed by:
3 deadlifts (185/135)
3 toes to bar
6 deadlifts
6 toes to bar
9 deadlifts
9 toes to bar
etc…
Score:  15 t2b out of 18.
[4]  2x5 OH Walking Lunges @ 135lbs... Holy Crap.

Thursday:
AM:
[1]  Volleyball
PM:
[1]  5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.
@ 185, 185, 195, 195, 205
[2]  As a circuit:
- 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. @ 275lbs
- 5X3 Front Squats @  80% – rest 60 sec. @ 245lbs
*Notes: Straps should be used for 3-Stop Clean Pulls.
[3]  12 Min AMRAP
4 handstand pushups
8 box jumps (30/24)
24 double unders
Score: 8+7 Rounds

Friday:
PM:
[1]  For Time:
40 Burpees
- 1 min plank (feel elevated on KB)
30 Hollowrocks
- 30 sec L-Sit Rings
20 Turkish Getups @ 1.5p KB
- 30 sec plank
10 Wallclimbs
- 1 min L-Sit Rings
Time:  22:15mins

Saturday:
PM:
[1]  8 min AMRAP
5 Hang Power Snatches  @ 95lbs
5 Overhead Squats @ 95lbs
Score:  8 Rounds
[2]  30Rep Squat @ 225lbs @2:34mins   ***holy crap...!***

Sunday:
AM:
"Murph"  w/ 40 ruck.
Run 1 Mile
100 Pullups  (Chest 2 Bar)
200 Pushups  (Hand Release)
300 Squats
Run 1 Mile
Time:  1 Hour 16 Minutes 53 Seconds