Sunday

Part 1
Conditioning: "Linda"
10,9,8,7,6,5,4,3,2,1 reps of
1.5 times body weight Deadlift
Body weight Bench press
3/4 body weight clean

Part 2
Tempo runs
Run 400m at 70% of your max effort. Focus on stride length consistency, breathing frequency and being light on your feet.

Rest 3 minutes and repeat 4 times

Saturday

Saturday
Olympic Lifting:
5x3 Power snatch
5x3 Snatch push press + 1 Over head squat each set

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Conditioning: (30 minute cap)
Hero WOD “Maupin”
4 RFT
Run 800m
49 Push ups
49 Sit ups
49 Squats

Friday

Strength: Pull up cycle
Group 1: 4x6 Eccentric off box
Group 2: 6x4
Group 3: 4x11

Conditioning: In teams of 3
25 Minute AMRAP
50 Cal row
50 C&J
50 Cal row
50 C&J
50 cal row
50 C&J
Max C&J in any remaining time

Set weight at about 70% of your 1RM jerk

Thursday

Strength:
6x6 Back Squat

Conditioning: For time complete the following
20 KB Swings
20 KB Golbet Squats
20 KB snatch (10 each arm)
Rest 2 minutes
Repeat 3 times (4 rounds total)

Your score will be total time lapsed including all the rests except the last rest.

Extras:
Max reps of Double unders in 5 minutes

Wednesday

Masters League 17.2

FOR TIME:
60 double unders/80 single skips
20 wall ball
15 Deadlifts
90 double unders/130 single skips
20 wall balls
15 deadlift
120 double unders/180 single skips
20 wall balls
15 deadlift

M1: WB 3/6kg, Deadlift 40/60
Rx: WB 3/6kg, Deadlift 60/80
M2: WB 6/9kg, Deadlift 80/110

Please note: If competing in this online competition you must check your required weights as the weights programmed here ARE NOT in line with the actual tournament 

Extras:
Bench Press 6x6. (Use rack closest to the bathrooms if the gym is busy)