4RFT:
400m Run @ 8.5mph treadmill
100 Jump Ropes

11:25

For Time:
25 Burpees
50 Pushups
75 Situps
1 Mile Run (3 laps around Planet Fitness)

15:44

10x 30sec Hill Sprints @ 7.5-8.0mph
Treadmill use 7-10% grade, 30secs recover between sprints.

Pistols, OWLS, Walking Lunges and Squats.

Work up to 1RM Bench Press: 225lbs

5RNFT:
3 Bench Press @ 195lbs
15 Bench Press @ 105 lbs
6 Pistols

3 RFT:
50 Squats
25 Dips

8:26

Tuesday May 24th
Forward Hurdle Hops 8x8. Rest as needed.

7 RFT:

7 Thrusters, 95#
7 Burpees

12:58

---------------------------------
Wednesday May 25th
Shoulder Press 5 x 1: 95-115-125-135-145
Push Press 5 x 3: 135-145-155-165-175(2)
Push Jerk 5 x 5: 135-155-160-165-185(1)

Friday May 20th
Find 1RM Hang Clean: 150lbs
-then-
"Heavy Elisabeth"
21-15-9 Cleans @ 135lbs
Dips

12:48

--------------------
Saturday May 21st
Back Squat 12-9-6-3: 135-175-225-245lbs
Pistols
DB OHS

--------------------

Weighted Pullups 2-2-2-2-2-2

25-25-35-40-45-50lbs @ 185 BW

Thrusters 7 x 2

115-135-145-155-165-170-175lbs(1)

500m Run
50 Pushups
500m Run
50 Situps
500m Run
50 Squats
500m Run
50 Back Extensions

18:17

"Volkswagon"
21-15-9 reps of:

135lb Bench Press
Pullups

21-15-9 reps of:

Push Press @ 115lbs
KTE

9:20

*compare*

15 Front Squats @ 185lbs
1 lap lunges (115m)
2 lap farmers carry @ 50lbs (230m)

Laps done on Kirkwood Track.

21-15-9 reps of:

95lb Hang Clean
Dips

Did not keep time nor did I do 2x dips so Elisabeth, but not really.

Push Press 3-3-3
135-165-170lbs
-then-
1 x 15 @ 95lbs

Jingle Jangles 10 x :30 secs on :30 secs off

5 RNFT:

3 Back Squats @ 225lbs
10 DB Stepups @ 35lbs
2 Plate Pushes @ 45lbs

" Mini-Lynne"

3 Rounds Max Reps:

155lb Bench Press
Pullups

3 minute rest between rounds.

1: 13-8
2: 12-6
3: 12-6

Bench Press: 37
Pullups: 20

Total Reps: 57

1 Round of "Mary"
5 HSPUS
10 Pistols
15- L-Pullups

Weighted Dips
3 – 3 – 2 – 2 -1

60 lbs

4 rounds of:
7 Push Press @ 135lbs
14 BOSU Pushups
63 Jump Ropes

400m run
15 OHS, 30lb DB
400m run
15 Pushups
400m run
15 Squats
400m run
15 Burpees
400m run

Front Squat 5 x 5

135-155-175-185-205lbs

Bench Press 5 x 3

@ 165-175-185-195-205lbs

205lbs were broken into 1 rep with 5 seconds between reps.

then

3RFT:
8 Deadlifts @ 225lbs
400m run (4, 3, 3.5 laps)

7:39

Hang Clean 3-3-3

115-125-135lbs

AMRAP 12:

60lb DB Swings, 8 reps
Pullups, 8 reps

4 rounds +2 swings (66 reps)

4RDS:

AMRAP in 3 minutes:
5 Burpees
10 Situps
15 Squats

Rest 1:10 - 2:00 minutes between rounds.

R1: 92 reps
R2: 94 reps
R3: 93 reps
R4: 91 reps