053110

A: 10 unbroken clean thrusters for max weight x 4; 5 min rests

B: 500m Row x 2; 4 min rests

C: Tabata mash of doubleunders and kipping ring dips

Notes: on A can rest anywhere but ground, round ends when you break, note loads and reps.

053010

A: Snatch, 10 singles, building to moderate to heavy single
B: Clean and Jerk, 10 singles, building to moderate to heavy single

Rest 10 min and warm up necessary movements.

C:

AMRAP in 20 minutes of:
3 bar muscleups
6 hanging knees to elbows
9 wallballs
12 unbroken doubleunders

Rest 4+ hours

Find a hilly run route, run for 15 to 25 minutes at an easy to moderate pace. Focus on breathing and picking upthe heels. Be present. Enjoy it.

052910

A1: Split Jerk From the Back 1-1-1-1; 4 min rest
B1: Press 3-3-3-3-3; 20 sec
B2: Pullup with 35lbs attached amrap x 5; 3 min rest
C1: 25 GHD Situps x 5; 1 min rest

Rest 4 + Hours

Go to a track:
4 x 400m; 3 min rests
5 min rest
2 X 200m; 5 min rest

Easy 1200m Cooldown/recovery

400m pace should be target mile pace.
200m pace should be target 400m pace.

ie: 5:00min mile goal, run 400m @ 1:15; 50 second goal 400m, run 200m @ 25

052710

A1: Powerclean 3-2-1-2-1; 10 second rest
A2: Free Standing Handstand amsap x 5; 4 minute rest
B1: Pullups 3-3-3-3-3; 20 second rest
B2: Strict HSPU amrap x 5; 3 minute rest
C: GH Raises 10 sets of 5; 30 second rest

Post load, times and reps.

Rest 4+ hours

20-30 minute run, row, bike or swim.

052610

A: Back Squat @ 10X1; 10 sets of 10; 45 second rest

5 min rest

B: 20 min row doing 10 bench presses @ 135 every 4th minute.

Notes:
A Keep tempo. Note weight.
B Note distance traveled and tempo on bench press.