Workouts Week of 05/30/2022-06/03/2022

Monday – 5/30/22:
“Murph” For Time:
1 Mile Run
100 Pull-Ups
200 Push-ups
300 Air Squats
1 Mile Run
*Optional Weight Vest: 20 / 14 lb

Tuesday – 5/31/22:
“Aftershock”
5 Rounds For Time: (30min cap)
1,000 Meter Assault Bike
12 Deadlifts 185 / 135 lb
21 GHD Sit-Ups* OR V-ups
After Each Round: 100 Meter Farmers Carry 50’s/ 35’s lb’s
Score: Time
 
Wednesday – 6/1/22:
Strength/skill:
Every 90s x5
3 Barbell Thrusters *build to heavy. Take bar from ground. 
“Spindrift” AMRAP 18:  
500 Meter Row 
30 Push Press 
100 Double Unders 
500 Meter Row 
30 Front Squats
100 Double Unders
500 Meter Row
30 Thrusters
 100 Double Unders
*Barbell: 95 / 65 lb *Score: Rounds + Reps 

Thursday – 6/2/22:
TBD 

Friday – 6/3/22:
Strength:
EMOM x5
10 Pendlay rows AHAP 
“Cement Shoes”
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
Overall Score Is Total Reps. 

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