May 10 2021

Warm Up:

2x

10 Russian Baby Makers

5 Inch Worm Push Ups

20 Alternating V ups

10 Romanian DL

8 Hang Muscle Cleans

WOD:

Gym Crew

15 Min E90sec

1 Hang Power Clean + 1 Power Clean + 1 Split Jerk

Increase weight throughout to a heavy load

METCON

10 Min AMRAP

5 Deadlifts

10 KB Swings

15/12 Push Ups

10 Box Jumps

L3 - 275/185, 70/53

L2 - 225/155, 53/35

L1 - 135/95, 44/26, 10 Push Ups, Step ups

At Home Crew

15 Min E90Sec

1 Back pack Hip to Shoulder + 1 Back Pack Ground to Shoulder + 1 Back Pack Press

METCON

10 Min AMRAP

5 Back Pack Deadlifts

10 Back Pack Ground to Over Shoulder

15/12 Push Ups

10 Tuck Jumps