May 2022

5 – 18 – 22 AMRAP 30 Row 500m max set HSPU or Push ups Partner 1 rows with partner 2 does 1 max set then switch once row is complete

5 – 17 – 22 4 x 5 min amrap Buy 500m run max reps snatch x 2 rounds max reps clean and jerk x 2 rounds score total reps with 135 / 85 bar rest 2 min between rounds

5 – 16 – 17 10 Rounds each , rotate full rounds with partner 10 box jumps 24/20 10 KBS 53 / 35 10 burpees to target

5 / 13 / 22 10 x 1 min amrap 5 thrusters 155 / 105 max cals bike rest 2 min score calories and thruster load.

5 / 12 / 22 Run 1 mile then 3 rounds 20 burpee pull ups 15 deadlifts 185 / 125

5 / 11 / 22 A. 3 sets each with DB 2 press + 4 Push press 1 press + 3 Push press 2 push press + 2 push jerk B. 12 min ABS 1 min situp 1 min hollow rock 1 min plank 1 min rest

5 / 10 / 22 4 rounds Run 250m 25 wall balls run 25 20 Kettle bell snatch 53/ 35

5 / 9 / 22 A. back squat 10 – 10 – 10 ( 2 rounds ) IE : 55 – 75 – 95 – 55 – 75 -95 B. Row 4 min – 3 min – 2 min – 1 min Rest 1: 1 with partner for max meters.

5 – 6 – 22 A. 4 sets x 4 reps front rack lunges 4 sets x 6 back rack lunges B. Cash out 200 cal bike with partner

5 – 5 – 22 10 – 8 – 6 – 4 – 2- 4 – 6 – 8 – 10 Snatch 135 / 85 Burpee box jump over 24 / 20