May 29-June 4

Monday

https://www.crossfit.com/heroes/

Pick one and get after it!!! Don't do MANION dammit.

If the hero workout looks too difficult, it is. If you are hung over, dont do a hero do the Sunday EMOM from last week.

Tuesday

A. Back Squatx2x6@75%

OR

Snatch EMOM 10@80%

Pick your favorite

Every 2 minutes

:40-T2B

:40 Wall Ball

:40 Box Clear overs or box jump overs

:40 Ski Cal or other machine

x4

You are resting 1:20 so motor when you work!

Wednesday

A. Push Pressxx3x2@75%. x5x1@80%

THEN build to a 5RM

B. EMOM 10-3-5 Strict HSPU OR Heavy DB Strict Press

Every 3 minx5

4 Sandbag/Dball Cleans

1 Rope Climb

50 Crossover Single Unders (each "cross" is 2 reps)-if you do not want to have fun and try this, do 50 DU

Thursday

Make up day

OR

5 min Run

5 Min Bike

5 Min Ski

Then 4 min, 3 min, 2 min, 1 min

Friday

A. Clean and Jerk-4 sets between 70-80%

THEN build to a heavy single if you like

B. Front Squat-build to a heavy single

then x3x2@70% of single

GRACE HEAVY AF

30 Clean and Jerks@75-80% of 1RM

ANY Style allowed

Just get into a rhythm and gooooo

Saturday

Teams of 2

First

84-60-36

OHS

Pull up

Then

300 Wall Ball

This is not a joke!

Sunday

A. Deadlift-Build to a heavy 3RM

B. Bench-build to a heavy 3RM

EMOM 40

1-15/12 cal row

2-50 DU

3-9 T2B

4-3 Sandbag Cleans