5/24

Skill: 15 minutes
Accumulate 30-60 Ghd sit-ups
Or 100 abmat sit-ups

WOD
4 rounds
Run 400m
50 air squats
10 burpees

5/21

Skill
20 min
Find 3 rep max thruster
(Take from the rack)

WOD
50 back squat 135/95
50 pull-ups
50 shoulder 2 ovhd 135/95

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5/16

Skill: 15ish minutes
Power Snatch+Snatch Balance
2-2-2-2-2-2
Stay about 70%

WOD:
Buy in: 800m
30-30-30
Ring dips
Lunges 135/95
*18 minute cap

5/15

Skill: L-sit
12 minute cap

WOD
Reverse Annie
10-20-30-40-50
Double under
Abmat sit-up

Rest 1 minute

30 kb snatches 53/35
(15 per arm, UB if possible)

5/13

Skill: review WOD movements

WOD: 18 minute AMRAP
teams of 3
2 rope climbs
15 burpees
4 Squat clean 225/135

Each person starts on a different station. The team can only rotate when each member of the team has finished their station… Scaling is allowed and in some places encouraged!