WARM UP
2 rounds, not for time of:
30 calorie Row (moderate/easy pace)
15 Hollow Rocks
15 Back Squats, empty barbell
15 kipping swings


SKILL - RIG PLAY
17 mins of practicing butterflies, kipping, banded and jumping pull-ups


WOD
45 Thrusters @ 42.5/30
45 Pull-ups


21 Thrusters @ 42.5/30
21 Pull-ups


11 MINUTE RX CAP
14 MIN FULL CAP


SCALED VERSION:


21 Thrusters
21 Pull-ups


21 Thrusters
21 Pull-ups

Wednesday 16 May

Part 1: 14 minute AMRAP
- 250m row
- 200m run with kb, you choose weight
Score = KB tonnage

Part 2: 14 minute AMRAP
- 5 clean and jerk, you choose weight
- 8 handstand push ups
Score = reps of C&J x weight on bar

Tuesday 15 May

16 minute AMRAP
10 Burpees
20 deadlifts @ 50% of 3RM
30 abmat sit ups
40 double unders // 80 single skips

Monday 14 May

"Kelly"

5 rounds for time
400m run
30 box jumps @ 24/20"
​30 wallballs 

Wednesday 9 May

Every 2 minutes for 12 minutes:
- 30 double unders 
- 20 wallballs
- 10 power snatch @ 42.5/30kg

If you can't finish this work in 2 minutes,
​treat it as a 12 minute AMRAP.

Tuesday 8 May

21-15-9
Handstand push ups
Power cleans @ 70/50kg

or substitute handstand push ups for 
normal push ups 42-30-18

MONDAY 7 MAY
BANK HOLIDAY WORKOUT

"Hildy"
100 calorie row // 1 mile run 
75 thrusters @ 20/15kg
50 pullups
75 wallballs
100 calorie row // 1 mile run

If you have body armour/weight vest, wear it (M=10kg, F=7kg)

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.

​Thursday 3 May

16 minute AMRAP

14 shoulder to overhead @ 50/35kg
200m run with a wallball

​Wednesday 2 May

For time

150 kettlebell swings @ 32/24kg

10 minute CAP

​Tuesday 1 May

​CHIPPER - 30 MINUTE CAP

50 deadlifts @ 50/35kg
50 stepped lunges
40 back squats @ 50/35kg
40 toes to bar/chin // 2x sit ups
30 cleans @ 50/35kg
30 burpees
20 thrusters @ 50/35kg
20 triple unders // 40 DUs or Stick Jumps