24 May WOD 

Strength: 7×1 snatch

WOD: 

3 rounds 

400 m run

50 double unders 

21 sumo dlhp 115/75

22 min cap

*extra work

21 bar muscle ups 

23 May WOD 

Strength: 2×4/8 FS/BS @75% of 1rm FS

WOD:

50 ohs 135/95
*every time bar goes to floor or shoulder you must complete 7 CTB Pullups 

15 min time cap

*extra work

50 push-ups 

20 May WOD 

Strength: 2×5/10 FS/BS @70% of 1rm FS

WOD:

“Jack” 

Complete as many rounds as possible in 20 minutes of:

115/80 pound Push press, 10 reps

10 KB Swings, 1.5/1 pood

10 Box jumps, 24/20 inch box

19 May WOD 

Strength: 6 rounds Every 2 minutes perform 2 Hang squat cleans working up to as heavy as you can handle 
WOD:

3 rounds

7 strict HSPU or 10 kip HSPU 

14 power cleans 135/95

21 cal row

18 min cap

*extra work 

20 or 40 or 60 ghd sit-ups  

18 May WOD 

Strength: 7×1 split jerk 

WOD:
1 minute of hang squat cleans, 45/30-lb. dumbbells

1 minute of burpees

1 minute of toes-to-bars

2 minutes of hang squat cleans, 45/30-lb. dumbbells

2 minutes of burpees

2 minute of toes-to-bars

1 minute of hang squat cleans, 45/30-lb. dumbbells

1 minute of burpees

1 minute of toes-to-bars

17 May WOD 

Strength: 6 rounds Every 2 minutes perform 2 Hang squat snatch working up to as heavy as you can handle 

WOD:

AMRAP in 20

“Cindy”

5 Pullups 

10 push-ups 

15 squats 

16 May WOD 

Strength: 2×5/10 FS/BS @70% of 1rm FS

WOD:

21 thrusters 95/65

3 leg less or 4 rope climbs

15 thrusters 95/65

2 leg less or 3 rope climbs

9 thrusters 

1 leg less or 2 rope climbs

*12 min cap

*extra work

3 rounds 

:30 handstand hold 

7 strict toes 2 bar 

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