May 2021

5 Rounds For Time: 21 Kettlebell Swings 15 Kettlebell Lunges 9 Box Jump Overs (53/40)

AMRAP- 12 3 Hang Power Snatch 3 Overhead Squats 30 Double Unders (75/55) **Increase Snatch & OHS Reps each round by 2**

3 Rounds for time: 750m Row 23 shoulder to overhead (75/55) 17 wall balls

Every 2 Minutes x4 9/7 Cal Bike 30 Double Unders Max Reps of Power Snatch with remaining time (75/55) Rest 1 Minute Between Rounds

AMRAP- 15 5 Pull Ups 8 DB Clean and Jerk 7 Toes 2 Bar 8 DB Hang Cleans 9 Burpees over DB (50/35)

Squat Cycle- 12 Minute Clock 2-4-6-8-10 Reps **Rest 2 Minutes** 9-7-5-3-1 Reps For Time: 75 Wall Balls 75 Push Ups **Every Time you break, do 100m Sprint**

For Time: **Buy In: 800m Run** 7 Rounds of 19 Air Squats 12 Burpees 6 Chin Ups **Cash Out: 800m Run** (20 Minute Time Cap)

Squat Clean & Front Squat Cycle Week 2- 12 Minute Clock 1-3-5-7 Reps **Rest 2 Minutes** 8-6-4-2 Reps **Add 10 lbs to last weeks weight** 3 Rounds for Time: 21- Cal Row 15- Box Jumps 9- Power Snatch (95/65)

Every 2 minutes x7 10 Toes 2 Bar 8 Strict Pull Ups AMRAP-15 400m Run 15 Thrusters (75/55)

Squat Cycle Week 2- 12 Minute Clock 2-4-6-8-10 Reps **Rest 2 Minutes** 9-7-5-3-1 Reps **Add 10 lbs to last weeks weight** For Time: 10-9-8-7-6-5-4-3-2-1 DB Push Ups DB Squats DB Push Press (50/35) (13 Minute Time Cap)