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Strength: Shoulder Press - 3RM Conditioning: "Helen" with a Partner With a partner each complete 4 rounds, relay style while alternating every movement Run 400m 21 KB swings 12 Ring Rows

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Strength/Skill: A. Pull-up Ladder Perform 4 sets of pull-ups with a rotating group of 3-4 people: 1 rep 2 reps 3 reps 4 reps 5 reps 6 reps B.Push-up Ladder Complete 4 sets of push-ups with a rotating group of…

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AMRAP 20 - Rope/PS/OHSQTS/Burp Complete as many rounds as possible in 20 minutes of: 1 rope climb then 3 rounds of 5 Power Snatch, 75/55 7 OH Squats, 75/55 9 Burpees

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Strength/Skill: Weighted Ring Dips 5-5-5-5-5 Work up to a max weight for 5 reps on the ring dips.   MetCon: Row 4 min for Max Distance 3 rounds of 4 minutes for max distance rest 3 minutes between efforts

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Test: Max Pull-ups Warm up and then take 3 attempts at finding your max reps on pull-ups. This will be your baseline we will be retesting on June 1. Conditioning: "UNBREAKABLE" 15 Unbroken Wallball Shots, 20/14 30 Unbroken Double Unders…

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