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5/21/22 Metcon Metcon (Time) Partner WOD 3 Rounds: 10 Bar MU 20 HSPU 30 Alternating Pistols 1000m Row RX air squats

5/20/22 Weightlifting Choose either snatch or clean complex 3 position power snatch (5×1 complex) – 3 Positions: High hang, hang, from the floor. Enter heaviest set 3 position power clean (5×1) -3 position: high hang, hang, from the floor Enter heaviest set Metcon Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps 10-9-8-7-6-5-4-3-2-1 OHS    Box:

5/19/22 Metcon Metcon (Time) For Time: 100 Calorie Row Rest 5 minutes Metcon (AMRAP – Reps) AMRAP [Time It Took To Complete 100 Calories]: Max Calorie Bike Score is total Calories on the bike

5/18/22 Weightlifting Front Squat (5×1 pick a weight btwn. 75-80% Across) In between sets choose one of the following Kipping: 7 C2B or 11 Pull-ups or 9 banded C2B Metcon Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 100 DU Max Rounds With Time Remaining: 12 T2B 12 DB Front Squats 50 / 35 lb’s

5/17/22 Metcon Metcon (Time) For Time 3 Rounds 15 Deficit kipping HSPU 250m Row 15 Ring Dips 250m Row 15 Push-ups 250m Row Scale HSPU with DB S2OH or with no deficit Scale dips on Box or GHD

5/16/22 Weightlifting Metcon (5 Rounds for reps) 5 Sets For Load: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk – Reps are to be completed "touch and go." – Score: Enter all 5 sets. Overall score is sum total.  You can scale with DB’s Metcon Metcon (Time) For Time Cash In:: 800m Run 3

5/14/22 Metcon Metcon (Time) Partner WOD For Time: 3 Rounds 1,500m Row 300 DU 800m Run Split row and reps. Run together

5/13/22 Weightlifting Choose Snatch or clean Metcon (Time) ADV RX Squat Snatch Ladder For Time [15 Minute Cap]: 10 Reps @ 95/ 65lbs 8 Reps @ 75lbs 6 Reps @ 115/85lbs 4 Reps @ 135/95lbs 2 Reps @ 155/105lbs RX Squat CLEAN Ladder For Time [13 Minute Cap]: 10 Reps @ 115/85lbs 8 Reps @

5/12/22 Metcon Metcon (Time) Every 5 Minutes Until 300/250 Calories: 400 Meter Run Max Calorie Row

5/11/22 Weightlifting Back Squat (Weight) Build to Heavy Single Then…  1 Set of Max Reps @ 80% Heavy Single Metcon Metcon (AMRAP – Reps) AMRAP 3: 25 Bar-Facing Burpees Max Front Squats 185 / 135 lb Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats 155 / 105 lb Rest 3 Minutes AMRAP