Week of May 30, 2021

Hope you had a great Memorial Day and had lots of fun in the sun!
We’re continuing on with our strength work we’ve been working through this week with some nasty little workouts added in :)

This week’s warmup is:
4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows

Day 1
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups

6 rounds for time of:
9 Bench Press, 95/65 lbs
12 Wall Balls
15 Kettlebell Taters
18 Ball Slams

Day 2
Hang Squat Snatch
6x3 at 74% 1RM
Rest 2 mins between sets

5 rounds, each round for time, of:
10 Row Calories
10 Burpee Box Jumps
Rest 1:30 between each round

Day 3
5 rounds for quality of:
5 Deadlifts
10 Ring Rows

For time:
4 Ring Dips
20 Back Extensions
4 Ring Dips
20 Pull-ups
4 Ring Dips
20 Shoulder-to-Overheads 95/65
4 Ring Dips
20 Burpee Over Bars
4 Ring Dips
20 Power Cleans