Monday 5/22/17
1. Front Squat x2 + 3 Split Jerks | #145,175,195,205,215,225
2. Back Squats 185×3,205×3,255×3,290×3,315×4
3. EMOM 10 Minutes:
ODD: 12 GHD sit-ups
EVEN: 2 muscle ups + 4 strict handstand push-ups + 8 KB Snatches alternating #53
last round max effort muscle up – 14 and strict handstand 13
4. Assault Bike, 1 minute on, 1 minute off for 20 minutes | 178 calories
5. Axle Bar Overhead walking lunges 35′ #95,115,135 + GHD Back Extensions with DB Row #35’s x10

Tuesday 5/23/17
1. Snatch Grip Deadlift + Full Snatch | #135,145,155,155,165,170,175,185,185,185
2. 30 cal row + 12 burpee box jumps 30″ + 8 Dball ground to over shoulder #150 | 3:44 rest 3:00
20 cal row + 10 burpee box jumps 30″ + 6 Dball ground to over shoulder #150 | 2:18 rest 2:00
10 cal row + 8 burpee box jumps 30″ + 4 Dball ground to over shoulder #150 | 1:23
3. For time:
500m Run + 50′ Handstand Walk
400m Run + 50′ Handstand Walk
250m Run + 50′ Handstand Walk
200m Run + 50′ Handstand Walk | 8:57
4. DB Bench 40’s x10, 50’s x 10, 60’s x 10, 80’s x 8, 80’s x 8
Deadlift 135×10, 205×10, 255×8, 285×6, 305×5

Wednesday 5/24/2017
1. Team of 4:
25 yard OH Yoke Carry each relay
12-9-6 Axle Bar #90 ground to overhead + Alternating Kettlebell Snatches #53
40 Dballs Ground to over Shoulder #100

2. Team of 2:
4 rounds:
80 yard sled together
1 round each of D.T. (12 deadlifts, 9 hang power cleans, 6 push jerks #155) | 15:00

Thursday REST DAY / Shoot at the archery Range

Friday 5/26/17
1. HERO WORKOUT PARTNER
“Freedom Fighters”
For Time (with a Partner)
With a Running Clock:
2 Rounds of:
200 meter Buddy Carry
20 Planking Partner Burpees
Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups | 12:54
2. Front Squats from the Dead Stop Rack Triples | #205,205,225,225,235

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