Monday:

Metcon

In Pairs

Buy In:
1->10 Burpees To Plate (You do 1, I do 1, you do 2, I do 2)

Into:
10 Rounds of;
10 X Plate GTOH @20/15kg
10 X Plate OH Lunge
12/9 X Cals
*You do a round, I do a round (5 each)

Cash Out:
10->1 Burpees To Plate

Time Cap: 30 Mins

——

Tuesday:

A.

Strength

4 X 6 Deadlift @75%
Rest 90s between sets

B.

Conditioning

For Time:

50-40-30-20-10
Russian KB Swings @32/24kg
Thrusters @20/15kg
Sit Ups

Score = Time

Time Cap: 18 Mins

——

Wednesday:

A.

Strength

4 Sets (Work in Pairs – You Go 90s / I Go 90s – Odds / Evens)

8 X Strict Pull Ups* (Rx: Add weight if possible)
Straight Into…
8 X Strict Ring Dips**
Rest 90s / Swap

Scaling:
*Purple Band Strict / Low Bar / Strict Deep Ring Row
**Strict Negative Ring Dip (must be controlled with Rings close) / Box Dip / Slow Negative Push Up

B.

Metcon

16 AMRAP In Pairs:

32 X Cal Row / Ski / Bike
24 X Alternating DB Snatch @25/17.5kg
200 X DUs

——

Thursday:

Barbell – Power Clean + Push Jerk

A.

Build to a Heavy For The Day Double (Not TNG)

Rest 90s Between Sets

B.

10 EMOM
1- 3 X Power Clean @70% of A
2- 3 X Push Jerk @ 70% of A

——

Friday:

A.

Strength

4 X 5 Back Squat @70% (RPE 7/8)

B.

Metcon

4 Rounds (18 Mins)

0-1.5: 30 X Wall Ball @9/6kg
1.5-3: 20/12 X Push Up + 12 X V-Up / Tuck Crunch
3-4.5: 20 X Front Rack Forward Alt Lunge @60/40kg
4.5-6: 100m* KB Farmers Carry @AHAP

*Reduce load & distance as needed to maintain interval timing

——

Saturday:

Team WOD

30 AMRAP In Pairs

12 X Bar Muscle Up / 12 X Strict Pull Up
12 X Squat Clean @70/47.5kg
12 X Burpee Box Jump @24/20″
400m Run Together (Distanced)

——

Sunday:

Hero Workout ‘McGhee’

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 AMRAP

5 X Deadlifts @125/85kg
13 X Push-up
9 X Box Jump @24/20”