05-10

‘BONNIE & CLYDE’

30-24-18-12-6
Alt Arm DB Snatch 50#|35#
6-12-18-24-30
Box Step-ups 20″

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

05-11

800m Run
50x Thrusters 45#/35#
30x Pull-ups

05-12

‘BIRDS OF PREY’

From 0-8:00
3x Rounds
10x Burpee Over Bar
10x Push-Press

From 8:00-16:00
3x Rounds
10x Burpee Over Bar
10x Thrusters

From 16:00-24:00
3x Rounds
10x Burpee Over Bar
10x Front Squats

From 24:00-25:00
AMRAP Push-Press

Rx = 95″/65#

05-13

Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can

Then…

2x Rounds
50x Jump Rope + 40x Air Squats
50x Jump Rope + 20x Push-Ups
50x Jump Rope + 50x Shoulder Taps while in top of plank position
50x Jump Rope + 12x Burpees

05-14

3x Rounds
15x DB Deadlifts
15x DB Hang Cleans
15x DB Push-press
30x Alt Lunges (No DB’s)

05-15/16

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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