May 2024

7:30-9:30 am 5 rounds for time of:400-meter run40 double-unders12 burpees Scale:5 rounds for time of:200-meter run50 singles-unders7 burpees

6:30-9 am Complete as many reps as possible in 10 minutes of:3 front squats3 assisted push-ups6 front squats6 assisted push-ups9 front squats9 assisted push-ups Etc., adding 3 reps to each movement each round. ♀ 35 lb ♂ 45 lb Scale: weight

For time:3 rounds of:20-calorie row20 push-upsRest 3:003 rounds of:20-calorie bike15 toes-to-barsRest 3:003 rounds of:30-yard sled push, ♀70 lb♂90 lb5 muscle-ups Beginner option:For time:2 rounds of:20-calorie row10 assisted push-upsRest 3:002 rounds of:20-calorie bike15 hanging knee raisesRest 3:002 rounds of:30-yard sled push, ♀45 lb ♂65 lb

6:30-9 am Power clean1-1-1-1-1-1-1 Scale: 5×5 for correct mechanics

6:30-9 am Every 5 minutes for 4 rounds complete:12 GHD sit-ups5 strict handstand push-ups + 10 kipping handstand push-ups10 power snatches ♀ 85 lb ♂ 125 lb Scale:Every 5 minutes for 4 rounds complete:**30 sit-ups15 assisted push-ups10 power snatches ♀ 22 lb ♂ 35 lb

6:30-9 am RX’DFor time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run Partition the pull-ups, push-ups, and squats as needed.If you’ve got a 14/20-lb vest or body armor, wear it. INTERMEDIATEFor time:1-mile run50 pull-ups100 push-ups150 air squats1-mile run Partition reps as desired.Start the second run no later than 25:00. BEGINNERFor time:800-meter runThen, 10 rounds of:5 ring rows10

7:30-9:30 am Every minute for 14 minutes, alternate between:Jog 1 minute10 squats Scale: row, bike, jump rope, step ups

6:30-9 am 6-9-12-9-6 reps for time of:ThrustersWeighted pull-upsBurpees-over-bar ♀ 75-lb thrusters, 25-lb pull-ups♂ 115-lb thrusters, 35-lb pull-ups Scale:6-9-12-9-6 reps for time of:ThrustersAssisted pull-upsBurpees ♀ 22-lb thrusters♂ 35-lb thrusters

6:30-9 am Every minute for 30 minutes, alternate between:Run 200 meters4 box jump-overs + 10 yard plate carry 25/45 lbs6 chest-to-bar pull-ups ♀ 20-in box♂ 24-in box Scale:Every minute for 21 minutes, alternate between:Run 100 meters4 box step-overs + 10-yard plate carry 11 kilo/35 lbs6 ring rows ♀ 12-in box♂ 20-in box

6:30-9 am 10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsFront squats ♀ 185-lb deadlifts, 125-lb front squats♂ 275-lb deadlifts, 185-lb front squats Scale:10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsFront squats ♀ 85-lb deadlifts, 35-lb front squats♂ 115-lb deadlifts, 45-lb front squats