May 2nd & 3rd

AM - C&J int + BSq %'s + SN mod

A. Thruster, max - taken from floor

B. Back Squat @ 20X1, 1 rep @ 90% RM x 6 sets, 2 min

C. Power Snatch, 3 reps @ 135lb x 5 sets, 2 min b/t - drop each rep, reset b/t reps quickly

A. 175# failed 185# twice

B. 243#

C. complete

8

PM - EMOM Battery

5 sets @ high effort:

1 legless rope climb to 15ft

10 double KB OH Walking Lunges @ 16kg/arm

1 rope climb to 15ft

2 min b/t sets

42-45 sec per round, practiced kip

+

rest as needed

+

5 sets @ high effort:

3 DL @ 205lb

4-6 Ring Muscle-ups

3 DL @ 205lb

2 min b/t sets

:39 (6)

:38 (6)

:36 (5)

:32 (4)

:31 (4)

stopped before failure on any of the muscle ups

9

Saturday - MAP (5/5-->7/7-->10/10) - high volume

10 min @ 90%:

1 mile Run

AMRAP Wall Ball - 14# to 10 ft in remaining time

48 wall balls, started them with just over 2 min to go

—10 min rest

10 min @ 90%:

4 chest to bar

6 push-ups

8 air squats

12 rd + 8 reps

—10 min rest

10 min @ 90%:

1,750m Row

AMRAP KBS - 24kg in remaining time

41 KBS, i felt so tired on the row my pace was like 2:10 and i couldn't push harder

—10 min rest

10 min @ 90%:

4 knee to elbow

6 push press - 65lb

8 box jumps - 20" 

10 rd 

8-- felt so tired on the last 2.