May 2-May 9

Week 5:
Monday:
Class - a) Back Squat
6 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
3 @ 90%
6 @ 75%
b) KB Workout

Extra:
RS:
1) Push Press - E2MOM10 - 5 x 5 Reps @ 75-80% of last weeks 1RM
2) EMOM12:
a) Max Set Kroc Row R
b) Max Set Kroc Row L
c) 20 Glute-Ham Raises - Strict

GS:
1) 7 x 3 - Strict Weighted Pull-up -- Use the highest weight from the 10x2 on April 12th.
2) EMOM12:
a) 3 Strict Pull-Up Negatives - 5 second lower
b) 12 Band Pull-Aparts
c) 2 reps - 20 second push-ups (5s lower, 5s pause 1" off ground (perfect hollow), 5s raise, 5s plank) 

Tuesday:
Class:
1) Power Clean + HSC + Jerk - Max
2) DL/Burpee WV workout -- should be max intensity, goal is sub-4:30

Extra:
400m Sled Push - Solo - Weights are 70/25# on top of the pushing sleds. Do not start at a walk just because its long, treat them still as a speed piece when you're working. 

Wednesday:
Class: Front Squat:
5 @ 70%
5 @ 75%
4 @ 80%
4 @ 85%
3 @ 90%
5 @ 75%
2) Partner workout

Extra:
RS:
1) 20 Atlas Stone Shoulders @ 175/115 for time - No cap, just finish.
2) AmRap10:
10 Single-Arm KB Suitcase DL (100/70lbs) L
100m (Curb to dumpster) Single-Arm Farmers Carry L
10 Single-Arm KB Suitcase DL (100/70lbs) R
100m (Curb to dumpster) Single-Arm Farmers Carry R

GS:
1) 20 Strict Tempo Dips @ 33x3 For form/completion. Goal is to pair 2-3 reps together at the tempo.
2) AmRap 10 for form:
2 Skin-the-Cats
10 Ring Swings
15 Strict Form Burpees (feet/legs glued together)

Thursday:
4 x 1mile Repeats
rest 1min between rounds - Goal for this workout is to play with pacing changes a bit. Work to run each mile differently, some faster sprints with some recovery jogs, some steady pace, etc. Learn from it.


Friday:
Class - 1) Back Squat
2) WB / T2B workout - You will need to scale the WB Weights AND height up for this workout. And go unbroken on them.

Extra: 
Bring the Yoke outside and work on 50ft Unbroken (Dumpster to sidewalk) overhead carries. If you cannot get the Yoke overhead for a carry, supplement with Double Kettlebell walks overhead (heavy) for 50ft. Try to accumulate at least 6-8 sets total, adding load if you can. 

Saturday:
Class - SB Step-Ups / HS work + Rope Climb/Sprint workout.

Extra:
RS: E2MOM12:
3 DL @ 70, 75, 80, 85, 90%, 90%+ if possible
then..
50 DB Strict Press for time with 55/35/hand.

GS:
E2MOM12:
Complex of:
5 Kips + 5 T2B + 5 Kipping Pull-ups (no butterfly) w/ 2s hold at top of each pull-up. 
then...
10mins Strict Muscle-Up Work -- Work seated position on low-rings first & build/work on false grip. Very similar to a transition drill.