WARM-UP

SQUAT MOBILITY
1 ROUND
10 Air Squats
10/10 Lunges
10/10 Cossack Squats
10/10 Curtsy Lunges

2 ROUNDS
10 Elbow Punches
5 Front Squats
10 Box Jumps → High Box Jumps
10 Up-Downs → Burpees
5 Push-Ups
:30 Hollow Hold

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Back Squat

Back Squat for load:
#1: 2 reps

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME
10 Box Jumps (30/24)
10 Front Squats (95/65)
10 Burpees

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME
10 Box Jumps (24/20)
10 Front Squats (65/45)
10 Burpees

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MUSCLE-UP SKILLS
EMOM x 5 MINUTES
1 Ring Kip Swing
+
1 Kip + Hip Pop
+
1 Hips to Rings

EMOM x 12 MINUTES
1 Ring Muscle-Up*

*If unable to complete a Ring Muscle-Up make 1 Attempt.

-Rest As Needed-

(No Measure)