4/1 - 4/5

Monday

A

Backsquat

10-8-6-4

B

5 Rounds

200m Run

10 Thrusters (95/65)

15 Burpee Box Jumps 24/20

Tuesday

A

Strict Press

4x3

Split Jerks

4x4

B

EMOM 15

8 Push Press 115/85

9 KB Swings (Heavy) *American*

10 Toes to bar

Wednesday

A

Work on Double under and Handstand push ups

B

AMRAP 18

12 Hand Stand push ups

50 Doublle unders / 100 singles

20 Wallballs 20/14

12 Ring dips

Thursday

A

Front Squat

5x5

Sets 2&3 hold for 2 sec’s at the bottom

B

20 sets of

2 Power clean 135/95

1 Front squat (same)

3 Deadlift (same)

*every 5 mins stop and hold a 1-minute plank. 25 min CAP*

Friday

A

Sumo deadlift high pulls

5x5

B

4 Rounds

20 Alt DB/KB Hang Power Clean 50’s/30’s

16 Alt DB/KB RDL (same)

2 Laps Alt DB/KB Suitcase carry (Heavy)

400m Row