May 2025

A. Hang Power Clean 6 x 3 B. Partner amrap 12 share 20 clean and jerk 135 / 85 share burpees over the bar

amrap 20 15 cal machine 30 double unders 10 thrusters 95 / 65

A. Deadlift 10 sets of 3 B. 10 min amrap 5 strict hanging leg raises 10 hollow rocks 15 situps

830 class only 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

7 rounds 21 / 18 cals 15 box jumps 9 strict HSPU ( 9 DB push press )

A. EMOM 20 Odd 5 bench press Even 5 deadlift B. 12 min emom 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest

4 rounds 500m row 400m run 3 rope climbs

A. front squat 10 sets of 3 , build every 2 sets. OT2m B. amrap 7 ( 10 round cap ) 3 front squat from the ground 135 / 95 3 burpees over the bar

” Beat the old man” amrap 16 5 ring muscle ups 19 wall balls 14 / 20 41 double unders

for time 100m farmer carry 10 Push up to 10 renegade row DB 250m medball run 25 medball situps 400m run 40 airsquats 500m run 40 air squats 400m run 25 medball situps 250m medball run 10 push up to renegade row 100m farmer carry