18May2015 – Monday

A. Strength – Split Jerk
*In 15 min establish 1 RM from rack.

B. WOD – 3RFT

1 Bar Muscle Up
3 Strict Pull-Ups
6 C2B Pull-Ups
9 Pull-Ups
20 Goblet Squats (53/35#)
400 Meter Run

19May2015 – Tuesday

A. Strength – Push Press 3X5
*Level load all sets

B. WOD – 4RFT
30 Sit ups
20 KBS (70/53)
10 OHS (135/95)

20May2015 – Wednesday

A. Strength – Bench Press
*15 minutes to find 1RM.

B. WOD – E2MOM for 20 minutes
10 Hang Cleans (115/80)
20 Hollow Rocks
30 DU

21May2015 – Thursday

A. WOD – 5RFT
5 HSPU
10 Sumo Deadlift High Pulls (53/35)
15 Russian Twists (45/35)
20 Cal Row

22May2015 – Benchmark Friday

A. Strength – Back Squat 5X3
Level load all sets

B. WOD – Grace (Heavy)
30 Clean and Jerk (185/125)