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Thursday

Warmup:  5 Rounds of

10 Ring pushups

10 Med ball presses

10 Med ball situps

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10 Rounds for time:

5 HSPU's

5 Ring Dips

5 Pushups

Dumbster Dash

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Back Squat: 4x7 ~ Increasing load

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Endurance: Meet at ECC @ 6 am ~ Coach Kimmie

Bike Ride with special guest Komli

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Friday

Warmup: 10 mins of

5 box overs

20 Double Unders

10 OHS Theropy

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15 mins to find a 5 RM of Deadlift

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5 Rounds for time:

5 Deadlifts @ 60% of the 5RM

10 Burpees

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Saturday

Warmup: 5 Rounds

10 wall balls

1 rope climb

10 GHD Situps

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3 Rounds for time:

30 Cal Row

20 Power Cleans 95/65#

10 Front Squats 95/65#

Rest 10 Mins

4 Rounds for time:

15 Shoulder to Over Head

10 T2B

5 C2B Pullups

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

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Monday

Happy Memorial Day! - One Workout at the Gym at 9 am