5.5.2021 Metcon (Time) Straight up Murph Prep 800m Run 15 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run Vest if you’re ready. 2 more weeks of Prep and then Memorial Day, we honor Murph.

5.4.2021 Gymnastics Metcon (AMRAP – Rounds and Reps) AMRAP 5 9 HPC 95/65 9 Push Press 6 OTB Burpees 2 min rest AMRAP 5 6 HPC 115/85 6 Push Press 6 OTB Burpees 2 min rest AMRAP 5 3 HPC 135/95 3 Push Press 6 OTB Burpees

5.3.2021 Snatch (Weight) Power Snatch 3×65% 3×68 2×70 2×70 Snatch 2×70% 2×73 2×75 2×80 2×83 Percentages by 1RM Snatch Metcon (Time) 21 Front Squat/TT2 15 Thrusters/Pull Ups 9 Front Squat/C2B 6 Thrusters/BMU 3 Front Squat/RMU Barbell – 95/65

5.1.2021 Warm-up 2 Rounds 400m Run Bodyweight Walking Lunge, 50 ft Farmers Carry, 50 ft (choose Mod KB) Bodyweight Walking Lunge, 50 ft Farmers Carry, 50 ft 10 Burpees Barbell Warmup for Thruster and C&J Build to working weights Metcon (3 Rounds for reps) 3 rounds 15/10 Assault Bike Calories 10 Burpees to target 5…

4.30.2021 Metcon (AMRAP – Rounds and Reps) AMRAP 5 50 dubs 12 deadlift 155/105 Rest 2 mins AMRAP 5 50 dubs 9 hang power cleans 155/105 Rest 2 mins AMRAP 5 50 dubs 6 STOH 155/105 Strength Clean Grip Deadlift 5×5 starting @ 70% of 1RM Clean and building each set

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