May 6th, 2016


A. Five sets of:
1 Strict Muscle Up*
2 Muscle Up Transitions
1 Strict Dip
1 Negative Muscle Up

Rest as needed between sets
*Use a partner assist if needed here

B. Four sets of:
Push Press
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%

C. Three sets of:
Front Squat x 5 reps @ 70%

D. Three sets of:
Tall Cleans x 5 reps @ 50-60% of 1-RM Clean
*Start tall, then just a shrug and pull under the bar

For time:
Chest-to-Bar Pull-ups
Burpee Box Jumps (24/20″)
Wall Balls (30/20 lb)



  1. A. Done
    B. 155-175
    C. 230
    D. 135/155/165
    E. 15:27 – I know,
    I know– very slow, but butterfly pull ups make me slow. Also, huffing and puffing my way through the burpee box jumps makes me slow too. Times with these pieces will improve as I get more efficient and we start to incorporate more conditioning. All in all, a decent day.

    Liked by 1 person


  2. A. Done
    Stricties went after the second set so I finished up with kippy boys.
    B. 135, 135, 145, 155
    C. 210
    D. 135, 155, 165

    Skipped the metcon. Not feeling great. The sets of 5 were tough for me today.



  3. A. Done
    B. 125, 135, 145, 155.
    C. 3×5 at 220
    D. 125,130,135
    E. 12:34 rx
    Well…. Today I was extremely exhausted and felt like death. I haven’t drank in 2 month and cinco de mayo kinda crushed me. Everything felt super heavy specially that 30# ball! Can’t wait for next rest day lol



  4. A. Done
    B. Skipped
    C. 205 – these felt so heavy
    D. 115-125
    E. 11:38 – I am so out of shape after taking practically 2 weeks off. I was dying. I might have vommed a little…. In the hallucinations I had when I was dragging myself up onto the box. Looking forward to getting back into things.

    Liked by 1 person


  5. A. Skipped- right shoulder has been bothering me for about 2 weeks
    B. 78, 83, 93, 98
    C. 133, 138×2
    D. 83, 93, 103- failed 5th rep; didn’t drop under quick enough; slow elbows

    23:11 meh. Felt slightly better with c2b; my wall ball box jump station was not in close proximity to the pull-ups; burpees were a gasser



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