EMOM 5 minutes 3 high hang power cleans 95/135 3 RFT5 hang power snatch 65/9520 front rack lunges 65/9575 double unders

5×5 back squat add 5# 2 sec. pause at the top of each rep. For time- partner WOD:200M partner barbell carry 105/15550 deadlifts 105/15550 burpee star jumps200M partner barbell carry 50 lateral jumps over bar50 pull ups 200M partner barbell carry

5×5 OH squats add 5# to last lift WOD “Light Linda”Using 60% of your 1 rep max10 deadlifts10 bench press10 hang power cleans Then 9-9-9 down to 1-1-1This should be done in 15-20 minutes partner up with 1 or 2 people and cycle through the stations

Skill work: Ring muscle up progression WOD “Mary” AMRAP in 20 minutes 5 HSPU 10 pistols15 pull ups

5×5 back squat add 5# from last lift For time: 800m run 5 KB swing 35/53 5 Box jumps 20/24 5 Burpees 600m run 10 KB swing 10 Box jumps 10 Burpees 400m run 15 KB swing 15 Box jumps 15 Burpees 200m run 20 KB swings 20 Box jumps 20 Burpees

Tuesday 3 May 5×5 dead lifts add 5# from last lift 12 minute AMRAP 5 power cleans 65/70% of 1 RM 5 push press same weight 10 T2B (toes to bar)

5×5 front squats add 5# from last lift 2 rds. for time: Run 400 m then: 3 cycles of 1 rope climb 10 hand release push ups 15 KB swings (American) 35/53 then: Row 500 m

5×5 back squat add 5# to last lift WOD for time perform 50 reps ofBar burpee / clean and jerk65#/95#With hands on the bar drop and do a push up on top of the bar, stand with bar into a full clean then jerk