“Lumberjack 20”
20 Deadlifts (120/ 85kg)
Run 400m
20 KB swings (32/ 24kg)
Run 400m
20 Overhead Squats (50/ 35kg)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m

A.
Tabata Hollow Rocks (8 rounds)
--then--
Accumulate 2 mins of L-Sit (This doesn’t mean set the timer for 2 minutes and L-sit for some most of 2 mintues.  I'm looking for an accumulated 2 minutes of L-sit.  If you rest, time stops.)

B.
3 RFT:
8 Power Clean (80/55kg)
16 TTB
8 Push Jerks (80/55kg)
16 Abmat Situps 
200 m run

A.
Snatch High Pulls:
6 x 3-4 reps @95% 1RM

B.
AMRAP 20 Minute:
15 Pull ups
15 Wall Balls (20/14)
15 Snatches (35/25 kg)
15 Box Jumps (24/20#)

A. EMOM 10 minutes
2 Pause Back Squats + 1 Back Squat @75-80% (use more weight than last Monday 9 May)

B.  5 RFT
7 Deadlift (120/85kg)
30 Air Squats
7 HSPU

A. 
Deadlift
6,5,4,3,2,1
Build to a heaviest rep for the day

B. 
“Three Wise Men”
B.1. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, (60/40)
10 Barbell Burpees

2 minute rest

B.2. “Ben”
AMRAP 4:
10 Power Clean, (60/40)
20 Pull-Ups

2 minute rest

B.3.“Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14

Teams of 2:
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks (70kg/45kg)
75 Box Jumps (24"/20")
10 CJ (70/45)
100 Pull ups
10 CJ (70/45)
75 BJ (24/20)
10 CJ (70/45)
50 Burpees

A.  
Overhead Squats
5×5  – Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.

B.
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, (45/30kg)
30 Double unders after every round of thrusters.

A.
AMRAP 10:
10 GTOH (60/40kg)
10 Toes to Bar
10 Box Jumps @ 24/20
 ---REST 3 MINUTES, THEN---.

B.
AMRAP 10:
5 Pull ups
10 Burpees
15 Air Squats

A.
Thruster
work up to a 5RM – No racks.  No “thrust-a-jerks” – must be a true thruster.

B.  
4 Rounds For Time:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20″ – face the box on every jump.
7 KBS (24/ 16)

A.
Hang Clean:
5 x 3 reps @80-85% 1RM Clean
Rest as needed

B.
“Deck of Cards”
Pair up in teams of 2
​Flip over playing cards one at a time.  
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.