FRIDAY 5/2 - MONDAY 5/5

FRIDAY 5/2:
Rack work

Skill:
• Butterfly Pullup practice - (do the single kip to stop WITH a pullup version only until it's rock solid)

A. Alternate EMOM for 30 min:
1st min - 3 Muscle Ups, focus on elbows fully straight at the bottom every rep
2nd min - 5 Thrusters @95lbs (focus on perfect positions)
3rd min - 8 alt'ng Pistols
Completed all sets unbroken at consistent pace and with excellent form. Felt great throughout. Love 30 minute WOD's. They are where I excel. 
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B. Ring Rows: 5 x 6-8 @20X0, rest 90 sec - adj. feet to make rep range tough but do-able
8.5" box + 35lb. plate
C. 50 Strict HSPU for time.

SATURDAY 5/3:rack seq.

A. OH Squat: 5 x 3,2,2,1,1 @3212, rest 3 min - be precise on tempo!
115, 125, 135, 145, 165. 

B1. Wide Stance Safety Bar Squats: 4 x 6,6,4,4 @4110, rest 2 min
210, 220, 240, 260. 
B2. Thick Bar Bench Press (mid-grip): 4 x 8,8,6,6 @31X0, rest 2 min
185, 185, 195, 205. 

C1. Strict Press: 3 x 12; rest 75 sec - use a weight you can do unbroken
95, 105, 110.
C2. GHD Situps: 3 x 20, rest 75 sec

MONDAY 5/5:Skill:
• Butterfly Pullup practice
• HS Walking  - play around with it

4 rounds:
10 C2B
Run 400m @sustainable pace
rest 2 min b/t rds.
2:40
2:32
2:31
2:30
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4 rounds:
10 HSPU strict
Row 500m @sustainable pace
TIME: 10:56
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Lizard to Long Cossack x 10/side, RAN