May 14th

Push Press 5, 5, 4, 4 Rest 2:30
BB Row Heavy 5, 5, 5 Rest 1-2 Minutes
+
3 Min AMRAP @85%
2 MU
200m Row
10 KBS 55#
3 Min Rest x 3
Rest 5 Minutes
3 Min AMRAP @85%
20 Wallballs 14# 10ft
20 T2B
10 Burpee Box Jumps 20in
3 Min Rest x 3

May 12th

Deadlift 4-6×5 Rest 2:30 B/t
Backsquat 2.2.2×3 @ 10X0 – Rest 10s/ Rest 3 minutes – Focus on speed in eccentric and concentric – want this as fast as you can without losing control of hips
+
Complete @ 85% Effort
3 Rounds For time
30 Squat Clean @ 65#
30 Pull-Ups
800m Run

27ish minutes? It seemed like a day.. 
+
30 Wall Walks for time
15min? 

May 12th

WTD Pull up – 1-2×4 @20X0 Rest 3 Mins. – Build per
WTD Ring Dip – 2-3×4 rest 3 minutes b/t
Pendlay Row 5, 5, 5 HEAVY Rest 2 Minutes b/t build per
+
1x PS, 1x Hang squat snatch, 1x Sn balance, 1x overhead squat Build complex to heavy in 5 sets
+
Build to a tough Push Jerk in 5 Minutes
Then
Using 85% of tough do
10 min AMRAP @ 85% – Should have to grind through this, if not adjust as needed
4 Push jerks
2 WTD Pull up – 35#
4 Deadlift @ 255
4 MU – Unbroken sets of 2
+
Sprint 20s
Rest 2:40 x 8

May 9th

PP 6, 5, 5, 4, 3 Rest 2:30
Single Arm DB Row Heavy 6-8/arm Rest 45s b/t arms x 3
20 TGU not for time 35#
+
1 MU
60 DU
20 Burpees
Rest 2 Minutes x 5 @ 90%
Rest 7 minutes after last
2 Min Row @ 90%
2 Min Rest
Rest 2 Minutes x 5
+
3 Sets Not for time
2-3 Bar MU
200m Farmers Carry 55#/hand
25 GHD Sit Ups

May.. ??

all unbroken sets:

a1. 2-3mu: 3, 2, 2, 2, 1
a2. 6-10 t2b: 6 for all
a3. 5-7 push ups: 7 for all
a4. 5-7 pull ups
3-5 ring dips: strict 3reps for all 

+
For time: 
200 DU
2 PS @ 115-125 for all
20 FS
2 PS
20 Power Cleans
2 PS
20 Front Squats
2 PS

I used 115#, Time: 13:06
completed after an 8 hour USAW cert.. proud that I fought through my lack of motivation (thanks Mike!).

May 8th

AM.
A1. CGBP 4, 3, 2, 4, 3, 2 Rest 30 seconds @ 30X1 – Second wave heavier than first
A2. WTD Pull up – 2, 2, 2, 1, 1, 1 @10X0 Rest 2 Mins.
B. Pendlay Row 5, 5, 5 Rest 2 Minutes HEAVY
C. Airdyne 20s Max Effort
Rest 5 minutes x5

PM.
A . Build to a tough squat clean in 10 minutes: 205
+
AMRAP 4 Minutes Ring Dips: 31
+
10 Min AMRAP
2 PC @ 95-100% of A Singles
2 TGU 25-35# – alt – should be tough
3 jerk push or split singles 175-195#
+
Accumulate 3 Minutes in FLR on floor
3×20 GHD Sit ups 1 min rest b/t