A
Vanquish Warm Up.  Include Box Jumps

B
Snatch Complex
1-1-1-1-1-1
1 Hang
1 Touch and go from floor (control the eccentric slide to the floor from the hips)
Work up in weight.  Focus on speed and footwork landing low and tight in the bottom position!

C
4 Rounds for Time
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps

A
Skill based Warm-up
Movements should be smooth, powerful and unbroken.  Move quickly from one move to the next with a focus on quick transitions.
3 Rounds:
7 Hips 2 Ring Pull-ups.  Kipping is fine
7 OHS 45/35
7 HSPU
7 Wall Ball
6 Pistols (3ea leg)
7 Box Jump 30/24″
7 Ring Dips
2 Rope Climbs

B
Back Squat
85% 7X3

C
EMOM 10
X number (>6) of of Strict Supinated Pull-ups

D
3 Rounds for time:
Row 200m (damper @ 10)
7 Burpee Muscle Up
100 Double Unders

A
Vanquish Warm Up
Include Box Jumps and Skips

B
Clean Complex. 1-1-1-1-1-1-1  Heavy as possible for all sets.  SQUAT CLEANS!
1 Clean from ground
1 Clean from hi hang
1 Bump to behind the neck.  (treat this as a skill move)
1 Snatch Balance
1 OHS

C
Chest 2 bar pull-ups
5 Sets @ a # you can hit consistently.
Rest exactly 1:30 between sets.
This is less then max reps!

D
6 Rounds for time.
7 DB Thrusters 55/35
7 Box Jump 30/24″
7 Front Rack Lunge Steps 95/55
7 Lateral Bar Burpee
30 Double Unders

A
Skill based Warm-up
3 Rounds for speed and efficiency.  Movements should be smooth, powerful and unbroken.  Move quickly from one move to the next with a focus on quick transitions.
7 Chest 2 Ring Pull-ups.  Kipping is fine
7 Thrusters 55/75
7 Burpees
7 Wall Ball
6 Pistols (3ea leg)
7 Box Jump 30/24″
7 Ring Dips
2 Rope Climbs

B
Row Intervals
2 x (45 secs/90 secs x 8) Damper setting: 8 to 10
Row 45 seconds maximum effort (this will cause high lactic acid levels) followed by 90 seconds of very light and relaxed rowing to allow the shunt mechanism to work. Repeat eight times, rest for five minutes, then repeat.

C
3XMax Rep Supine Ring Row
Kipping is allowed sparingly.  Try to do these strict.
15 Rep max if you kipp!

D
5 rounds for time: Perform near the pull-up bars in that back parking lot.
30m Sled drive 135/180 (15 down and back)
Run 400
12 Toe 2 Bar

A
Run 1 Mile

Jump Rope
100 Single
100 Alt feet
100 Dubs

B
3 Rounds 10ea
OHS PVC
Reverse Hyp 50#
Back Ext
Wall Climb (3ea round not 10)
Box Jump 24/30″

C
20 Mins to work on Clean (yes you have to squat)
work to a heavy set of two

D
EVMOM12
8 Chest 2 Bar

The Reebok regional competition starts tomorrow Friday, May 17 for the North East, South East, Europe and SoCal regions! 

Active Recovery Day

OR

Hang Clean and Jerk
1-1-1-1-1-1-1
Heavy as Possible

Front Squat
60%X5
70%X5
80%3X2
85%3X2

OR
ECF WOD
“Grace”

A
Vanquish Warm Up

Muscle up skills
If you have Muscle ups, do AMBMUAP 4
Working on MU, do
Burpee/Chest 2 Ring Pull-ups
Parallette Dips
3 sets of 7 Each

B
Snatch Complex 1-1-1-1-1
1 From the Ground
1 From Hang above knee
1 Snatch Balance
2 OHS

C
3 Rounds each for time:  Rest 2 Mins between Rounds
30 Double Unders
15 HSPU
15 T2B

D
Fat Bar S2OH
160/100
10-10-10-10
Rest exactly 2 mins between sets

E
Front Rack Walking Lunge
160/100
5X10m
Rest exactly 1 min between sets

A
Run 800m
Jump rope sequence
100 Singles
100 Alt Feet
25 CrossOvers
100 Double Unders

B
Muscle Up Skill and Strength
Weighted Pull-ups
3-3-3-3-3

Hips to Rings
5 Sets of 5 Consecutive Reps

C
AMRAP 8
4 Chest 2 Bar Pull
6 One arm DB Snatch 70/50 (3ea)
8 One legged squats alternating (4ea)

D
5 Rounds for Quality
5 Seated DB Box Jumps
1 Yoke Walk down and back in bay
15 Unbroken Wall Ball
10 GHD Sit ups
10 Reverse Hypers 50lbs

A
3RFQ
15 OHS
15 Wall Ball
15 GHD Sit ups
15 Reverse Hyper

Then:
Jump Rope
100 Singles
100 Alt Feet
100 Dubs

B
Weighted Dips
5-5-5-5-5

C
Back Squat
5-5-3-3-2-2-1-1

D
EVMOM 8
1 Rope Climb
2 Burpee Muscle Up