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April 24-April 30

Monday

A. Back Squatx3x6@70%

B. Rear Elevated Bulgarian Split Squatx8/legx4


10 min AMRAP

3 BarMU (burpee pull up)

6 One arm DB Thruster

3 BarMU

6 one arm DB Thruster other side

300FT Shuttle Run

Rest 5 min

10 min AMRAP

15 burpees

12 DB Deadlifts

9 DB hang Power Clean

6 DB STO


Tuesday

A. Sots Pressx3x3

B. Snatch Pull+Hang Snatch+Snatchx3@60%

C. Snatch Pullx2x3@70%


3 sets

Max Hanging L or Tuck Sit

Rest 1 min

Max Hollow Rocks

Rest 1 min

Max Hollow Hold

Rest 1 min


4-8 sets based on time

100FT Heavy sled push

50 FT HSWALK or bear crawl

Rest as needed between sets but no more than 2 min


Wednesday

A. Push Pressx3x6@70%

B. Sandbag Bear Hug Carryx3 sets @max distance


5 rounds

25 Cal row

15 CTB or pull up/ring row

9 HSPU


Thursday

MAKE UP DAY


Friday

A. Clean and Jerk (2+1)x3@70%

B. Front Squatx3x4@70%


6 rounds

2 Rope Climbs (6 Strict Pull ups)

4 Squat Clean@70%


If time:

EMOM 8-16

minute 1-30-45 sec machine

minute 2-5-15 reps gymnastic skill


Saturday

Teams of 2

AMRAP 30-40

400M Run

8 Hang Snatch

8 Snatch

8 OHS

8 MU

500M Row

8 Hand Power Clean

8 Jerks

8 Power Clean

8 Jerks

4 MU



Sunday

A. Deadliftx3x6@70%

B. Bench Pressx3x6@70%


EMOM 40

1-12/9 cal Bike

2-15/12 cal row

3-60 DU

4-12 GHD sit ups


Optional Aerobic

Row

1000M

Rest 30 seconds

400M

Rest 30

400M

1 minute rest

1000M

Rest 30 seconds

300M

Rest 30

300M

1 minute rest

1000M

Rest 30 seconds

250M

Rest 30

250M

1 minute rest

1000M


Bike

8 sets

1 min FAST

1 min Easy

:30 ALLLLL out

Rest 2 min

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