n/a
E3MOMx5: 10 Lateral DB Box Step Ups (each leg, single DB held out in front), 2 TGUs (each side), 10 Pendlay Rows (barbell to ground)
For Time: Row 60/42 Cal, 40 Alt. DB Snatches (60/40), 20 Lateral Burpees OTRower, 100 DUs, 20 Lateral OTRower Burpees, 40 Alt. DB Snatches, Row 60/42 Cal
Free Handstand/Handstand Walking Practice (5 Minutes)
EMOM 20: 1. 10 Seated DB Strict Press, 2. 10 Suitcase DLs (each side), 3. Jog 100m, Sprint 100m, 4. Rest
AMRAP 9: 3, 6, 9,...Wall Balls (20/14), Sit Ups, w/1 Rope Climb after each round
We will be closed Saturday because of road closures for the triathlon.
Mobility w/Remaining Time
Strict Press - 5x1 @ 85%
**MURPH PREP** AMRAP 30: 200m Sandbag Run (45/25), 2 Rounds, 4 Strict Pull Ups, 6 KB Push Ups, 8 Goblet Squats (53/35)
Accumulate 2-3 Minute Handstand Hold - Free or Against Wall (5 Minutes)
Sprint Rows - 4x250m, w/1 Minute of Rest Between
"Cinco De Mayo" For Time: 5 Rounds, 5 Wall Walks, 5 SDHP (125/85), 5 Box Jumps (30/24), 5 Sprawls, 5 V-Ups
Mobility w/Remaining Time
E3MOM x 5: 10 Heavy Wall Balls, Back Squat - 1 @ 85%, 15 Deadbugs
5 Rounds, AMRAP 2 w/1 Minute of Rest after Each Round: 8 Hang Power Cleans (175/125), 6 FR Lunges, 4 S2OH, DUs for Reps
Mobility w/Remaining Time
Deadlift, Bench Press - 5x1 @ 85%
AMRAP 15: Buy In 400m DB Farmer's Carry (50/35), then with remaining time, 15 DB Burpee Box Step Overs (2x 50/35 on 24/20), 30/23 Cal Ski
Tabata 4: Wall Walk with 6 Shoulder Taps (3 each side)
Alt. EMOM 15: 1. Power Snatch - 3 @ 80%, 2. 5-10 Strict HSPUs, 3. 10-15 T2B
"Jackie" For Time: 1000m Row, 50 Thrusters (45/35), 30 Pull Ups
AMRAP 30: 10 Deadlifts (225/155), 10 Lateral Jumps (ec), 2 Rope Climbs, 28/21 Cal Bike
5 Minutes: Handstand Hold Practice
Bench Press - 5x3 @ 80%, Heavy KB Swings - 5x15
AMRAP 3: Ski 20/15 Cal, 20 Wall Balls (20/14), Hang Power Snatch (115/75) for Reps, Rest 2 Minutes, AMRAP 3: 20 Wall Balls (20/14), 20 Hang Power Snatch, OTB Bar Facing Burpees for Reps, Rest 2 Minutes, AMRAP 3: 20 Hang Power Snatch, 20 OTB Bar Facing Burpees, Ski for Cal, Rest 2 Minutes, AMRAP 3: 20 OTB Bar Facing Burpees, Ski 20/15 Cal, Wall Balls for Reps