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Memorial Weekend

Monday 5/22/17 1. Front Squat x2 + 3 Split Jerks | #145,175,195,205,215,225 2. Back Squats 185x3,205x3,255x3,290x3,315x4 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 135x10, 205x10, 255x8, 285x6, 305x5 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 ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls