Happy cinco de mayo! 

Strength 

Snatch 
(Power) 2-2-2-2-2
(Squat) 2-2-2
(Squat) 1-1-1-1-1

MetCon 

200 m run 
25 double unders 
12 pistols 
5 rounds 

Strength 

Deadlift and/or bent over rows 
10-10-10-10-10

MetCon 

25 ft oh walking lunges 45/25
40 push-ups 
25 ft lunges 
30 push-ups 
25 ft lunges 
20 push-ups 
25 ft lunges 
10 push-ups 

YStrength 

Push press 
5-5-5-5-5-5
Start at 50-60% and work up as heavy as possible 

MetCon 

15 min amrap 
20 air squats 
10 deadlifts 225/155
5 strict pull-ups 

Good to be back today! Y’all killed it! 

Strength 

Back squat – start at 59-60%
7-7-7-7-7-7

MetCon 

200 m run 
15 DB push press 35/25
10 burpees 
400m run 
10 DB push press 
5 burpees 
200 m run 
15 DB push press 
10 burpees 

Strength 

Squat cleans 
2-2-2-2-2-2-2

MetCon 

12 min AMRAP
15 sit-ups 
15 kb swings 
15 air squats 

Or 

15 HSPUs&nbsp
15 kb swings 
15 pistols 

Thank you everybody for the birfday wishes! You guys make my job fun and work not so work-like! I’m forever grateful! 

Strength 

Max back squat! 

MetCon

30-20-10
Push press 95/65
Pull-ups 

Strength 

Bench press / push press 

5-5-5-5-5-5

MetCon 

7 rounds 
5 front squats 115/75
5 over the bar burpees 

100 double under buyout 

Strength 

Establish 1 RM deadlift

MetCon 

16 push-ups 
100 m run 
16 DB snatch 45/35
100 m run 
5 rounds 

Strength 

Front squat 
5-5-5-5-5

MetCon 

1 mile run 
30 thrusters 95/65
For time

  

Strength 

Deadlift 

Working sets at: 
5×4@80%

MetCon 

200 m run 
20 wallballs 20/14
10 push-ups/HSPUs 
4 rounds