Monday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Rise To The Top"
7 min AMRAP:
Burpee Box Jumps (24/20)

Tuesday 

STRENGTH
5 sets:
Front Rack Hold x 1 min
Rest 2 min

CONDITIONING
"Yolo"
3 rounds for time:
400m Run
15 Deadlifts (same load as front rack hold)
9 Handstand Push-Ups

Wednesday 

STRENGTH
3 sets:
Hamstring Curls x 10 reps
Plank Rocks x 10 reps
Rest 2 min

CONDITIONING
"Commence"
(With a partner, complete total reps)
For time:
50-40-30-20-10
Med Ball Squat Jumps (20/14)
Med Ball Sit-Ups

Thursday 

STRENGTH/SKILL
Double-Under technique

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees
*compare to 5/25/16

Friday 

CONDITIONING
"Elizabeth"
For time:
21-15-9
Cleans (135/95)
Ring Dips
*compare to 5/27/16

Saturday 

TBD