5.27.2022 Shoulder Press (Weight) Strict Press 5 x 5 @ 75% Then Push Press 5 x 3 @ 80% (cycle the barbell on these) Metcon (Time) 4 RFT 33 AbMat Situps 22 Cal Ski/Row 11 Sandbag Cleans AHAP 100m Farmers Carry 70/53 Strength Strength 3 Rounds 10 Banded Face Pulls 10 Banded Pull Aparts :30…

5.25.2022 Metcon (AMRAP – Reps) EMOM 35 Min 1- 15/12 cal row Min 2- kettle bell complex: (70/53) 4 SDLHP 8 Goblet squats 12 RKBS Min 3 -15/12 cal C2 bike Min 4- 20 total mountain climbers then Max Push ups with remaining time Min 5- rest

5.24.2022 Gymnastics Gymnastics Pullup Progression 1 set of Max Strict Pullups Then Kipping or Butterfly Instruction Metcon (Time) Metcon 10 HSPU top of every round 21-15-9-6-3 Box jumps 15-12-9-6-3 T2B 12-9-6-3-1 Ring Dips

5.23.2022 Clean (Weight) Monday Clean Progression 5 x 1 Clean High Pull + 2 High Hang Clean @50%,55%,55%,60%,60% 5 x 1 Hang Clean + 2 Clean @65%,70%,70%,75%,75% 5 x 3 Clean Pulls @ 100%+ Metcon (Time) Metcon For time 30 Wallballs 20 c2b (Rx), 20 Pullups (Sx, Mx) 20 Deadlift 245/165 (Rx), 205/145 (Sx, Mx)…

5.20.2022 Conditioning Conditioning Group A: Every 2 mins x3 -17/14 (15/12) cal C2 bike -200 m run Rest 3 mins Group B: Every 2 mins x 3 -200m run -15/12 )(12/9) Cal (ski/row only if no ski available) *switch after the 3 min rest Strength Bro Session 3 sets max strict pull ups Superset with…

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