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5/27/21 Metcon Metcon (Time) 5 rounds 20 Abmat sit-ups 200m Run 20 Air Squats 200m Run

5/26/21 Metcon Metcon 100m Run rest :30 sec 200m Run rest 1 minute 400m run rest 2 minutes 600m Run rest 3 minutes 800m Run rest 4 minutes 1 mile Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 10 Deadlifts 225/155 10 DB Push Press 50/35 10/7 Cal Bike

5/25/21 Weightlifting Shoulder Press (6×3) Build to a 3RM then do 5×3 at 90% Push Jerk (5-5-4-4-4-4-3) 2×5 70% 1×4 80% 3×4 85% 1×3 70% Metcon Metcon (Time) 5 Rounds 20/14 Cal Bike 8 S2OH 165/115 Rest 5 minutes 5 Rounds 15/11 Cal Bike 10 Bar Facing Burpees

5/24/21 Reminder: Pre-Murph Pool party May 30th with volleyball/badminton/corn-hole at Shannon’s house this Sunday. Bring something to grill, drink and your game face! Weightlifting Back Squat (4×5 Climbing) % 60 – 65 – 70 – 75 Front Squat (1×5 3×5) 1×5 60% 3×5 65% Metcon Metcon (Time) 21-15-9 C2B 200m Run Directly Into….. 21-15-9 Push

5/22/21 Metcon Metcon (Time) Cash In: 800m Run 5 Rounds 2 Power Cleans 2 Squat Clean 2 Push Jerk 30 T2B 30 Box Jumps or Step ups Cash Out: 800m Run Split Reps and run together ADV RX 155/105 RX 135/95

5/21/21 Metcon Metcon (AMRAP – Reps) EOMOM Strict C2B 6×5 Minute: 0, 2, 4, 6, 8, 10 RX Strict Pull-ups Metcon Metcon (Time) 500/400m Row 21 Power Cleans 21 Push Jerks 500/400m Row 15 Power Cleans 15 Push Jerks 500/400m Row 9 Power Cleans 9 Push Jerks ADV RX 135/95 RX 125/85

5/20/21 Metcon Metcon (Time) 600m Run 30 situps 400m Run 30 situps 200m Run 30 situps

5/19/31 Metcon Metcon (Time) Cash In: 750/600m Row 400m Run 50 DU 100/70 Cal Bike 50 DU 400m Run Cash-Out 750/600m Row

5/18/21 Weightlifting Shoulder Press (6×4 climbing) Push Jerk (Weight) 3×5 76%

5/17/21 Weightlifting Back Squat (5-5-3-2-1-1) 1×5@67% 1×5@76% 1X3@81% 1×2@86% 1×1@95% 1×1@100% Front Squat (5-4-4-4) 1×5@65% 1×4@75% 1×4@80% 1×4@85% Metcon Metcon (Time) 21-18-15-12-9 KBS 24/16kg Lateral burpees over the KB 200m Run after every round