Week of 5/20/19-5/26/19

Monday:
AMRAP 10:
– 15 DB Front Squats (50/35)
– 10/7 Cal Echo Bike

*rest 2 minutes*

AMRAP 10:
-15 Barbell Push Press (115/75)
-50 Double Unders

Tuesday:
5 sets:
-10 Barbell Rows (supine grip)
-12 Weighted Pushups
*rest 1 minute between sets*

+

EMOM 12:
Min 1 – Max Power Cleans (95/65)
Min 2 – Plank Hold (RX+ weighted plank)

Wednesday:
5 Minute Clock:
-Run 2 Laps
then in the remaining time, AMRAP of:
-5 DB Thrusters (50/35)
-5 Burpees
*rest 2 minutes x 4 sets*

Thursday:
For Time:
4 sets
-15 Toes to Bar
-20 DB Stepups (50/35)(20″)
-15 Toes to Bar
-20 DB Deadlifts (50/35)
*2o minute cap*

Friday:
EMOM 24:
Min 1 – 15/12 cal Row
Min 2 – 10 Handstand Pushups
Min 3 – 15-20 American KBS (70/53)

Saturday:
Memorial Day Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
RX: With a 20# Vest

Sunday:
OPEN GYM from 9am-10am