(Warm up)

Strength: Shoulder Press

warm up: 5@40%  5@50%  3@60%

working sets:  3@70%  3@80%  3+@90%

5rds for time: 

8 push press 75/115

2 Ring MU's

200m Sprint 

Rest 1 min

*Cashout 30 Chin ups 

mobility/squat prep

Strength: Back Squats

Warm up: 5@40%  5@50%  3@60%

working sets:   3@70%  3@80%  3+@90%

16min AMRAP

20 DU's ( 40 singles)

15 Abmat situps

10 KB swings 35/53

5 Stationary gobblet lunge steps each leg 35/53

*Warm Up

Happy Memorial Day!!!

For time

"Murph"

w/ weighted vest 14/20

1 mile run

100 Pullups

200 Pushups

300 Air Squats

1 mile run

2 laps around samson

Warm up: x2

30 Weighted abmat situp tosses 14/20

20 partner leg raises

junk yard dog (8 reps)

Strength: Sled push

5 x 50ft add weight each set

between sets jog 100meters

Partner WOD

For time:

50 Knees to Elbows

50 Cleans 95/135

50 Bar Facing Burpees

* you have...

*warm up*

Strength: Bench

warm up sets: 5@40%  5@50%  3@60%

working sets: 5@65%   5@75%  5+@85%

6rds for time:

12 Thrusters 65/95

200ft Farmer Carry 53/70

40 DU's (80 singles)

rest 1 Min

(Warm up)

Strength: Deadlift 

warm up: 5@40%  5@50%  3%60

working sets: 5@65%  5@75%  5+@85%

"Helen"

3rds for time

400m Run

21 KB swings 35/53

12 Pullups

*Cashout* x1

10 Wall walks

30 Ring rows 15/25

(Warm up)

Core:x4

20 GHD situps

15 Knees to chest on the rings

100m Run

Conditioning: (1-10)

For time:

1 50ft sprint

1 Burpee

2 50ft sprints

2 Burpees

3 50ft Sprints

3 Burpees

4 50ft sprints

4 Burpees..... go all the way to 10 of each

*cool down mobility

* 2 laps around samson

dynamic warm up/ mobility

Skill and strength

*Find your MAX height Box jump

Strength: Back Squats

warm up: 5@40%  5@50%  3@60%

working sets: 5@65% 5@75%  5+@85%

4rds for time: 

200m Row (damper 10)

50ft OH Weighted walking lunge (25/45)

20 CF pushups

5...

* upper body warm up

NEW Wendler Strength Cycle!!!

Strength: Shoulder press

warm up: 5@40%  5@50%  3@60%

working sets:  5 @65%  5@75%  5+@85%

B. 5x5 Strict Ring Dips and 5x10 Single Arm KB Back Row

12min AMRAP

2 Rope Climbs

10 push press 65/95

30 DU's

* 2 laps around samson

warm up

25min AMRAP

2 Wall walks

6 Box jumps 24/30

8 DB snatches total 35/55

12 Air Squats

* Every 5 mins Run 400m

*cool down and post wod mobility