1 Clean Pull + 2 Cleans
Take 15 minutes to find a challenging Clean complex.
1 Clean Pull + 2 Squat Cleans

Metcon (AMRAP - Rounds and Reps)
Amrap for 17 minutes
10 Burpee Pull Ups
15 Air Squats
2 Power Cleans (165/115)
200m Run

RX+ Weight Vest
100m = 1 rep

Push Press
Same weight as last week.
Use your Shoulder press weight from 4/19

Metcon (AMRAP - Rounds and Reps)
Amrap for 14 minutes
4 Shuttle Runs
8 Double DB Hang Snatch (35/25, Rx+50/35)
2 Wall Climbs
- Add 4 Shuttle Runs to each round
- 60ft (turf side to side) = Shuttle Run

1a: Back Squat
Take 10-12 minutes to establish a challenging back squat rep

Back Squat
Take 8-10 minutes to complete 3 sets of 8 Back Squats at 70% of todays heavy single.

Metcon (Time)
For time
50 Cal Row
50 Deadlifts (185/125, Rx+225/155)
50 Push Ups

Push Press
Take 15 minutes to complete 7 sets of 5 Push Press.
Use your Heavy Shoulder Press weight performed on 4/19 or your all time heaviest in wodify. Same weight across all sets.

Metcon (Time)
3 rounds for time
400m Row
30 Push Ups
20 Pull Ups

Rx+ Weight Vest

1a: Back Squat
Take 10 minutes to work on a heavy single

Back Squat
Take 10 minutes to complete 3 sets of 8 Back Squats
Take 65% of your Heavy Single from today as your weight across all sets.

Metcon (Time)
3 rounds for time
21 Wallball Shots (20/14)
15 KBS (55/35)
9 Power Cleans (155/105)

Metcon (Time)
PARTNER WOD
For time
P1: 200m Double KB Carry
P2: Amrap
4 Pull Ups (1 Rope Climb)
5 D-Ball GTOS
6 D-Ball Reverse Lunges

* When P1 returns Partners rotate.
* When P2 returns Both Partners Run 1000m together .

Then
Partners Split
80 Pull Ups
60 D-Ball GTOS
40 D-Ball Reverse Lunges

Zeus (Time)
3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011