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Optional AM Work:
35 min. @ Z2 (sub 140bpm!) pace:
1:00 Row, 1:00 FLR, 1:00 Dunder, 1:00 Ski Erg, 1:00 Airbike

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12 Rounds of:
1:00 3 Snatch + 3 OHS 75/55
1:00 off

Rest 5:00

12 Rounds of:
1:00 Row for Calories
1:00 off

Rest 5:00

12 Rounds of:
1:00 Sets of 5 UB HSPU
1:00 off

Post: 
125 Hollow Rocks for time

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Optional AM Aerobic Work:
30 min. @ Z2 pace:
After every 750m Row complete
60m Farmers Carry @ 2/1.5


A.  Clean and Jerk

1RM, then -15% x 3 and -25% x AMRAP

B.  Bench Press
5RM, then -15% x 5+

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EMOM 24:
1st min: 5 front squats @ 60-75% of 1RM
2nd min: 4-7 kipping handstand push-ups to deficit – tough
3rd min: 3-5 strict chest-to-bar pull-ups – add weight if possible
4th min: 10s airdyne @ 100%

Post: Rotator and Prevention

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May Mash-up and Nutrition challenges have started today!!!!  If you haven’t signed up, why haven’t you?

AM Optional Aerobic Work:
30 minutes of work, add distance to last weeks total, not more time…

A. Hang Snatch from Mid-thigh
1RM, then -15% x 3 and -25% x AMRAP

B. Back Squat
5RM, then -15% x 5+

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4 x 500m Row, rest 2:00
Rest 5:00
4 x 500m Row, rest 2:00

Post: 
Farmers Carry
3 x 100m @ 50% BW/hand

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Mary is competing in New Hampshire!  Be there or be square…due to the competition, we will NOT be having comp. wod today but feel free to come in, make some room for yourself, and get your work done early.

A.  Deadlift
3RM, then -10% x 2 sets of 3

B.  Strict Press
2RM, then -10% x 2+

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For time:
100 DB Snatch
80c Row
60 Burpees
40 Muscle Ups

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A.  Power Clean and Jerk
70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1

B.  Front Squat
5RM, then -10% x 2 sets of 5

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“CW”
5 Rounds for time:
50 UB Double Unders
25 KBS 1.5/1
15 Box Jumps 24/20
3 Rounds of:
45s Overhead DB Carry per side