Friday 5/10

Body weight

strength/conditioning

EMOM x10 min

*both each minute*
3-7 Strict pull-ups + 7-15

Workout of the day

Partner

Interval
10 Rounds(total)
Row 250/200m
Bike .4/.3 miles

One partner works, while the other rest. Partner one complete the entire round before partner two starts

Thursday 5/9

Workout of the day

Every 5 minutes for 15 minutes-
2 Rounds of:
50 Du
12 Overhead squats Rx 95/65#
Rx+ 115/75#

Rest 5 minutes

Every 5 minutes for 15 minutes-
2 Rounds of:
8 bar facing burpees
8 Squat cleans

Rx 125/85#
Rx 155/105#

Friday 5/3

Strength

Deadlift

Deadlift
5×4 @ 85%

Workout of the day

For time-(12 min time cap)
18/15 Cal Row

Front Squats 15,13,11,9,7

Rx 95/65,135/85,155/105,185/125,205/145#


For time-(12 min time cap)
18/15 Cal Row
15,13,11,9,7 Front squats(from floor)

Rx 95/65,135/85,155/105,185/125,205/145#