Back Squat
Take 20 minutes to complete the following Back Squat Sets
5 reps @ 65%+
4 reps @ 75%+
3 reps @ 80%+
2 reps @ 85%+
1 rep @ 90%+
Use these percentages as a baseline. You're encourage to go heavier if you're confident in the weight.

Metcon (Time)
5 rounds for time
7 Clean & Jerks (135/95)
400m Row

Metcon (Time)
Partner WOD
For Time
40 Devil Press (35/20, Rx+50/35)
30 Ski Cals
80 Box Jump Overs (24/20)
30 Ski Cals
80 Box Jump Overs (24/20)
30 Ski Cals
40 Devil Press
30 Ski Cals
80 Box Jump Overs
30 Ski Cals
40 Wall Climbs

Choose your lift Friday
-Clean and Jerk (push or split)
-Snatches
-Back Squats

Take 15-20 minutes to work on one of these lifts

Clean and Jerk
Snatch
Back Squat

Pheezy (Time)
3 Rounds for time of:
5 Front Squats, 165#
18 Pull-ups
5 Deadlifts, 225#
18 Toes-To-Bar
5 Push Jerks, 165#
18 Hand Release Push-ups

In honor of U.S. Marine Corps Lance Corporal Phillip P. Cark, 19, of Gainesville, Florida, died on May 18, 2010.

A: 500m Row (Time)
Max Effort 500m Row

B: Metcon (No Measure)
Full Tabata of each of the following movements
-Ball Slams
-Single Leg V Ups
-Double Unders
-D-Ball Ground to over Shoulder

Perform 8 rounds of 20 seconds On/ 10 seconds Off on each exercise

C: Bench Press
Superset the following
Find a challenging 5 rep Bench Press

5 Strict Pull Ups

Overhead Squat
Take 15 minutes to find a heavy Overhead Squat

Metcon (Time)
For time
15 Cal Row
20 Power Snatch (95/65)

15 Cal Row
15 Power Snatch (135/95)

15 Cal Row
10 Power Snatch (155/105)

15 Cal Row
3 Power Snatch (165/115)

A: Metcon (Time)
PARTNER WOD
For time
Burpees to Target
50-40-30-20-10
Double Unders
100-80-60-40-20
Sit Ups
100-80-60-40-20

20 minute Cap

B: Metcon (AMRAP - Rounds and Reps)
Amrap for 10 minutes
20 Bike Cals
20 Ski Cals

Hang Power Clean
Take 15 minutes to find a heavy Hang Power Clean

Metcon (AMRAP - Rounds and Reps)
Amrap for 15 minutes
1 round of C2B Cindy
1 round of DT

C2B Cindy
-5 Chest 2 Bar Pull Ups
-10 Push Ups
-15 Air Squats

DT
-12 Deadlifts (155/165)
-9 Hang Power Cleans
-6 Push Jerks

Choose your lift Friday
-Clean and Jerk (push or split)
-Snatches
-Back Squats

Take 15-20 minutes to work on one of these lifts

Clean and Jerk
Snatch
Back Squat

Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011.

A: Metcon (Time)
Partner WOD
3 rounds for time
60 Cal Row
60 Wallball Shots (20/14)

Partners switch every 15 cals/reps

B: Metcon (Time)
PARTNER WOD
For time
200 Sit Ups
150 Sprawl to Rope Slams
100 Bike Cals

Split reps any way