Thursday 05/13/2021

Strength
Back Squat*
1x5 @ 75%
1x5 @ 80% 
3x5 @ 85%
*Base percentages off 5-Rep Heavy.

WOD
EVERY 2:30 x 6 SETS 
10 Back Squats 95#/65#
250/200m Row

(Score is Slowest Set)

Wednesday 05/12/2021

Strength
Push Press*
1x5 @ 75%
1x5 @ 80% 
3x5 @ 85%

*Base percentages off 5-Rep Heavy.

WOD
FOR TIME* 
50 Shoulder to Overhead 135#/95#
75 Knees to Elbow
2000m Run 

*Partition reps as needed and complete in any order.
**Example Suggested Breakdown...
5 ROUNDS 
10 S2OH
15 K2E
400m Run

Tuesday 05/11/2021

Strength
Deadlift*
1x5 @ 75%
1x5 @ 80% 
3x5 @ 85%

*Base percentages off 5-Rep Heavy.

WOD
AMRAP x 5 MINUTES 
10 Deadlifts 135#/95#
10 Ring Rows

-Rest 1:30-

AMRAP x 4 MINUTES 
8 Deadlifts 185#/125#
8 Pull-Ups

-Rest 1:30-

AMRAP x 3 MINUTES
6 Deadlift 225#/155#
6 Chest to Bar Pull-Ups 

(Score is Reps)

Monday 05/10/2021

Skill
6 SETS FOR QUALITY* 
1 Paused High Hang Power Clean**
+
1 Paused Above the Knee Hang Power Clean 
+
1 Paused Below the Knee Hang Power Clea

*Keep weight Light / Moderate. 
**Pause for :02 in each position.
-Rest As Needed b/t Sets-
(Score is Weight)

WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders