Monday, April 30th

A) Deadlift:
2×4 @ 80%
2×3 @ 85%

B) 12-9-7 for time
Thruster (135/95)
Bar Facing Burpees

Saturday, April 28th

A1) Ring Row: 3x 8-12 @ 2022
A2) Strict T2B/K2C: 3×5-10

B) 21:00 AMRAP teams of 2:
Athlete 1: Row for meters
Athlete 2: works through
2 rounds:
7 HSPU/Push-up
7 Deadlift @ 60% 1RM
7 DB Cleans
**Athletes switch every time 2 rounds is complete. Score is total meters***

Friday, April 27th

A) 12 min EMOM:
1) 2 front squat
2) 5 back squat
** All done at 70-75% 1RM front squat **

B) For Time: (20 min time cap)
400m run
20 Sumo DL High Pull (95/65)
20 Ring Dips
100 DU/SU
400m run
20 Power Snatch (95/65)
20 C2B/Pullups
100 DU/SU
400m run

Thursday, April 26th

A1) 3x 50ft hsw/:30 shoulder taps/:30 nose & toes
A2) 3×10 MU Ring Swings
A3) 3x :30 L-sit w/parallettes, DBs or hanging

B) Barbell Complex: 5 rounds
2 Hang Cleans + 3 Push Press + 1 Jerk + 2 Thrusters

Wednesday, April 25th

A) Find 1RM Back Squat

B) 2 rounds:
1:00 ME Wallballs
:30 rest
1:00 ME Cals on Rower
:30 Rest
1:00 ME Pistols/Air Squats
:30 Rest
1:00 Russian Twist w/plate
:30 Rest

Tuesday, April 24th

A) Deadlift:
3×8 @ 55%
2×6 @ 60%
** 2 sec pause at the top of the deadlift***

B) 4 min amrap:
15 Power Cleans
10 Burpee Box Jump Over
ME Pullups/Ring Rows in remaining time
*** Rest 3 min ***
4 min amrap:
20 Back Squat
10 Burpee Box Jump Over
ME DU/SU in remaining time

all weight is done @ 60% 1RM Clean

Monday, April 23rd

A) Find 1RM Clean

B) 16 min AMRAP:
8 T2B/K2C
8 Russian KBS (70/53)
8 Goblet Squat (70/53)
200m run/250m row

Saturday, April 21st

A) 28 min AMRAP: (in pairs)
10 SA DB Shoulder to OH (50/35)
10 Box Jumps
10 Alt SA DB Snatch (50/35)
** Partner 1 works through entire round/partner 2 holds 2 kb in farmers carry position. athlete can only do work when kb are off the ground. if the kb have to be set down, all work stops. every two rounds both athletes go for 200m run. ex..athlete 1 finishes round, athlete 2 finishes round, run 200m together.

***optional core work***
2-3 rounds Not for time:
1:00 hollow hold
30 russian twist w/wall ball
1:00 plank
30 sit-ups

Friday, April 20th

A) Find 1RM Strict Press: 15:00

B)15 min EMOM:
1) 8 DB Thrusters
2) 8 Ring Dips
3) :30 ME T2B/K2C

Thursday, April 19th

A) 16 min Emom:
1) :30-:45 Ring Hold
2) 10 Handstand Weight Transfer
3) 10 Candlestick Roll-ups
4) Rest

B) Barbell Complex: 5 rounds Not for time
4 Snatch Grip Deadlift
4 Hang snatch pulls
1 Snatch
ME OHS