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190503

1) WARM-UP:

Stretch

Mobility: Iron Cross x 10 each, PVC ankle x 10

2 Rounds:

10 x MB Slams

10 x RDL

10 x Back squat

2) GYMNASTICS: Alt. EMOM 10

T2B x 10 (Rx+ 24 x DU + 12 x T2B, scaled knee raises x 14)

Wt. Planks x 40 sec

3) CONDITIONING: 10 min

Run: 100m sprint, 50m jog, 50m walk

Row: 30/24 x Cals, 1 min rest, repeat

AAB: 30/24 x Cals, 1 min rest, repeat

4) METCON: ”Incredible Hulk”: Partner

AMRAP 20:

5 x Deadlift @115/75 (Rx+ 135/95, 96/65)

5 x Hang Power Clean @115/75 (Rx+ 135/95, 96/65)

5 x Front Squat @115/75 (Rx+ 135/95, 96/65)

5 x Push Press @115/75 (Rx+ 135/95, 96/65)

5 x Back Squat @115/75 (Rx+ 135/95, 96/65)

*alternate movements with your partner

Earlier Event: May 2
190502
Later Event: May 4
190504