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Thursday 5/10/2018

Warmup:

500 m row or run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

2 rounds of

5 strict chin-ups/reverse grip

5+ ring dips

Workout warmup:

5 min EMOM

5-10 bicep curls with barbell, you pick weight

Workout:

5 rounds for time of:

3 burpees on the minute. (start with 3 burpees)

9 Ring Dips

15 DB Snatches (alternating) 50/35

21 Wall Balls 20/14

150 m run

Endurance:

6 rounds for time of:

3 burpees on the minute. (start with 3 burpees)

9 Ring Dips

15 DB Snatches (alternating)

21 Wall Balls

150 m run

Lift:

Make up a lift and skill you missed this week

Earlier Event: May 9
Wednesday 5/9/2018
Later Event: May 11
Friday 5/11/2018