17.05.06

AM:
For time:
250m ski erg
+
(Rest 10 min)
+
For time:
250m row
+
(Rest 10 min)
+
For time:
1000m assault bike

PM:
A. EMOTM 15:
Mins 1-5: No hook no touch squat snatch x2
Mins 6-10: No hook squat snatch x2
*Focus on pulling under. Change weight per set as necessary.

B. Jerk recovery
5×1; Heavy; Build as able; Rest 60-90s

C. Step-in box jump
5×1; Rest as needed

D. For time:
7 thrusters (185/135)
7 rope climbs
5 thrusters (225/155)
5 rope climbs
3 thrusters (265/175)
3 rope climbs
*Set up three bars. Run to finish.
+
(Rest 5 min)
+
3 min assault bike @ 50%
1 min assault bike @ 75%
1 min assault bike @ 80%
3 min assault bike @ 50%
1 min assault bike @ 80%
1 min assault bike @ 85%
3 min assault bike @ 50%
1 min assault bike @ 85%
1 min assault bike @ 90%
3 min assault bike @ 50%
1 min assault bike @ 90%
1 min assault bike @ 90+%
*Roll on and off between paces. Start conservatively.

17.05.05

AM:
5 sets:
100m run @ 85%
100m run @ 50%
*Roll on and off between paces.
+
(Rest 3 min)
+
4 sets:
125m run @ 85%
125m run @ 50%
*Roll on and off between paces.
+
(Rest 3 min)
+
3 sets:
175m run @ 85%
175m run @ 50%
*Roll on and off between paces.
+
(Rest 3 min)
+
2 sets:
200m run @ 85%
200m run @ 50%
*Roll on and off between paces
+
(Rest 3 min)
+
400m run @ 85%
400m run @ 50%
*Trueform if you can.

PM:
A. Back squat
3×2; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. 15-12-9-6-3:
Strict ring dips
Strict toes-to-bar

C. “Amanda”-ish
9-7-5:
Squat snatches (135/95)
Bar muscle-ups

D. EMOTM 10:
1st: 30s/arm single-arm FLR on rings
2nd: 30s sled push (grinder)

17.05.04

60 min @ 50-70%:
3 min assault bike
1 min waiter’s walk, right (moderate)
1 min waiter’s walk, left (moderate)
3 min row
1 min single-arm KB front rack carry, right (moderate)
1 min single-arm KB front rack carry, left (moderate)
3 min assault bike
1 min suitcase carry, right (moderate)
1 min suitcase carry, left (moderate)
3 min row
1 min side plank, right
1 min side plank, left