For total reps

• 4 minutes of overhead squats
• 4 minutes of rope climbs to 15 feet
• 4 minutes of thrusters
• 4 minutes of wall walks

♀ 105-lb barbell
♂ 155-lb barbell

MAYFLY FITNESS MADNESS

bear pos. one arm swimmers 3x5/5

10' EMOM:
1: 5-7 pike push up
2: 30" DU practice

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

RestDay!

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6 kg) medicine ball, 9-foot
target, 20-inch box
♂ 20-lb (9 kg) medicine ball, 10-foot
target, 24-inch box

This will be the least repeatable workout of the weekend (leg/shoulder fatigue). Aim for your first attempt to be your only one. Give it all you have.
The workout won’t be won in the 1st round. Set a steady pace from the start that you can stick with.
The burpees will take the majority of the time in this workout. You want to pace/break the wall balls in a way that allows you to keep moving here.
Plan on breaking the wall balls up into sustainable sets (e.g. 30-20, 25-15-10, 20-15-15, 5 x10 etc.). The more breaks you’ll take, the shorter you want to keep them.
It is VERY easy to fall off your pace on the burpees. Once you know what pace you’re aiming for (don’t be too aggressive), have someone help you stay on it.
With 150 reps of each movement, it will pay off to practice to find the most efficient form for each:
Wall balls: distance from the wall, stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm

WALL BALL
These do not need to be unbroken Plan for sustainable sets that allow you to keep moving at a good pace on the burpees.
Squat clean (bicep curl) the 1st rep from the floor
Keep your hands under (not on the sides) of the ball for a more relaxed yet powerful support
Find a stance that clearly meets the depth requirement but also allows you to move fast. Unless you’ve never considered this, just keep the stance you have.
Make sure you know how far to stand from the wall (especially when tired). You can mark the floor for where your feet go to make it easier to be consistent.
You can flush the arms on each rep by letting them relax down at the end of the throw before the catch. You can also do a circle with them if you prefer this style.

LATERAL BURPEE BOX JUMP-OVERS
These will be a grind. Put your head down and keep chipping away
Note that you don’t have to have a strict lateral orientation (as per standards), so if it’s easier for you, they can be at a slight angle to the box.
As you’re likely more used to facing the box, take time in the warm-up (or before) to practice the movement to find a smooth flow for yourself.
With high-volume reps, dropping down and then stepping up on burpees is likely the best way for most, but you can experiment with popping up if you think this might work better for you.

WARM UP
30sec/side ATG split squat
30sec roll into stretch
30sec/side prone hip external and internal rotation

AMRAP 15:
30sec/side Shoulder eight circles miniplate
6-10/side Seated single leg hip flexion over KB
6-10/side sidelying thoracic circles with miniplate
20-30sec/side single leg soleus isometric hold (KB)

AMRAP 15:
6-10/side sidelying shoulder abduktion with miniplate
6-10/side Weighted hip airplane
30sec/side sideplank + twist
30sec Prone neck

AMRAP 15:
10 pike scapula push up
6-10/side KB weight shift
6-10 prone back extension + scapular glide

Warm-up

5-minute Row @ easy pace (nose breathing)
+
Barbell warm-up
10 – 8 – 6 – 4 – 2 of each movement
Deadlift – Hang muscle clean – Push press – Hang power clean – Thruster – Power clean – Hang squat clean
You can break this into sets as wanted. Start with an empty barbell and add load on each round
+
Continue to build up to the working weight for the barbell movements
Warm-up for the other movements between the barbell sets

Back squats
Increase weights with 5-4-3-2 reps

E2:00 x 8, alt. A & B:

A) back rack elevated r. lunges 6/6
B) 10-12 d-db floor press