May 7th

Strength: 5×3 touch and go squat cleans

Conditioning (AMRAP – Rounds)

10 Rounds (New round starts every 3 Min)
200 m run
15 KB Swings
20 Situps

(Pick a Weight for the KB that you can do all 15 on the first round…) If you don’t finish a round in the 3 min cap, it turns into a 30 min AMRAP)

On Ramp:


Dead Lift
Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1
Med Ball Dead Lift (x lbs) Push Press with PVC

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