WARM-UP

OPTIONAL MOBILITY ROUND
6/6 Thread the Needle
6/6 Moose Antlers
6/6 Book Openers
12 Alt. Scorpion Kicks
6 Yoga Push-Ups

Into…

2 ROUNDS
12 Alt. Cossack Squats
12 Kang Squats
6 Barbell Strict Press w/ :02 pause Overhead
12 Alt. Elbow Punches

Into…

2 ROUNDS
6 Burpees (Over Bar)
6 Muscle Cleans
6 Push Press
6 Front Squats w/ :02 in the Bottom position

“THE CINCO (PERFORMANCE)”

5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (115/75)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)

“THE CINCO (FITNESS)”

5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (75/55)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(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. MURPH PREP
4 SETS
800m Runs*

*If you plan on doing Murph with a weight vest, wear it.

-Rest 2:00 b/t Sets-

(No Mesure)

2. MUSCLE-UP SKILLS
EMOM x 6 MINUTES
3-5 Dynamic Ring Kip Swings

-Rest As Needed-

EMOM x 6 MINUTES
2-4 Strict Ring Pull-Ups*

*Pull the rings as low on your chest as possible.

(No Measure)