5/4
Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders
5/3
Shoulder Press
5-5-5-5-5
Then:
Complete as many rounds as possible in 10 mins of:
7 Push Press
30 Split Jumps
15 V-ups
5/2
Pull Up (Weighted)
1-1-1-1-1-1-1
Then:
21-15-9 reps, for time of:
Front Squat, 95/65 lbs
Burpee Pull-up
5/1
Power Clean
3-3-3-3-3
Then:
7 rounds for time of:
10 Burpees
10 Clean High Pulls, 95/65 lbs
4/30
Front Squat
5-5-5-5-5
Then:
5 rounds for time of:
5 Hang Squat Cleans 135/95
25 Double Unders
4/29
Power Snatch :
1 Rep Max
Then:
5 rounds for time of:
3 Power Snatches, 0.75x bodyweight
5 Handstand Push Ups
7 Box Jumps, 24 in
4/27
Front Squat :
1 Rep Max
Then:
Gator
8 rounds for time of:
5 Front Squats, 185 lbs
26 Ring Push-ups
26 Ring Push-ups
4/26
4 rounds for time of:
30 Split Jumps
10 Thrusters 95 lbs
10 Pull-up (chest-to-bar)s
4/25
Practice Muscle Ups
Then:
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs
4/24
Good Morning 10-10-10-10-10
Then
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees