Thursday, May 23rd


a) Hang Power Clean (build to a heavy set of 3)

b) Every 3 minutes for 21 minutes (7 rounds)

25/20 Cal Row

Max Hang Power Cleans (start heavy and lower weight each round)


a) 3 Rounds

40m Front Rack Weighted Lunges

16 Seesaw Row

b) Every 4 minutes for 16 minutes (4 rounds)

60m SA Farmers Carry (each)

25 DB Floor Press (mod)

10 Burpee Over the DB


a) EMOM x 6

Min 1: 45 sec Bike (increase effort each round)

Min 2: 20 sec SA Plank Hold (each)

b) AMRAP 14


HR Push-ups

Cal Bike

Double KB Suitcase Deadlift

a) Sumo Deadlift (8x2)

b) RDL Walk (6 x 20m)

c) Stone Over the Shoulder (4 x 10)

d) Hollow Hold (4 x 30-60 sec)

Park Roberts