Programming May 13th- May 19th

Monday- 
Deadlift
EMOM 10
Even: 1 rep every 15 seconds 
Odd: Rest and increase weight

For time:
15-12-9–6-3
Devil Press s(50/35) f(35/20)
Toes to Bar x 2 f(knees to waist)

Tuesday-
4 minute AMRAP
500m row buy in:
In remaining time AMRAP
24 Thrusters s(75/55) f(45/35)
4 Rope climbs s(legless) f(legs)
Rest 2 minutes
x 5 sets

Wednesday-
EMOM 16
Even- Bike cals s(12/9) f(9/6)
Odd- Max Bar MU f(Pullups)

2 Minute AMRAP
8 Power clean and Jerk s(165/115) f(95/65)
Max burpees over bar
1 minute rest
x 5 sets

Thursday
For time:
Each partner takes turns completing the following on the Ski Erg:
250m
500m
750m
1000m
750m
500m
250m

Friday
For Time: 
10 manmakers s(50/35) f(35/20)
50 Anchored Situps
10 Man Makers
100 wallballs s(30/20) f(20/14)
10 manmakers
50 anchored situps
10 manmakers

Saturday
For time as a team of 2:
Run 1 mile together
Then 6 rounds each of:
15 Pullups s(chest to bar)
25m Dball Bear Hug Walk s(150/100) f(100/70)
Then:
Run 1 mile together

Sunday
Get outside and be Rad
Join us for Yoga at 9AM

Accessory

Strength
3 Sets
Dball Reverse Lunge x 6/side (Bear Hug Hold)
DBall Deadlift  x 8-10
+
Front Squat
5 x 1 set at 60%
5 x 1 set at 65%
5 x 1 set at 70%
5 x 1 set at 70%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Wall Facing Shoulder Taps x 10/side alternating
Ring Plank x :30-40 seconds
Ring Rows x 12-15

Aerobic
Run- 5 minutes
Rest- 2 minutes
x 4 sets