April 2021

On a 15 minute clock **3 warm up sets then complete 5 sets of 3** Push or Split Jerks **Working up to a heavy weight** Then: AMRAP 9 minutes 1 wall walk 25 Double unders 12 wall balls

30-20-10 Alt. Hang DB Snatch Toes to Bar **Run 200m between Rounds**

Every 2 Minutes for 6 rounds Perform 5 Back Squats Increase weight each round Amrap- 11 6 Burpee box step overs 12 Back Squats (95/65)

AMRAP 20 5 Chin Ups 10 Push Ups 15 Air Squats 200m Run or 250m Row

Time/Distance Trial 1 Mile Run or 8 Min Bike for Max Distance --Rest 5 Mins-- For Quality: 3 sets of: 20 Deadbugs 20 Bird Dogs 20 Reverse Grip Rows 20 Seated Strict Press

"DT" 5 Rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Power Jerks (155/105)

For Time: Part 1: -4 Rounds of 20/17 Cal Row -Rest 45 seconds between rounds- --Immediately into Part 2-- Part 2: 3 Rounds of: -25 Wall Balls -12 Pull Ups

For Time: 30 Power Snatch 800m Run 30 Overhead Squats (75/55)

For Time: 1600m Row 21 Thrusters 21 Push Ups 800m Row 15 Push Jerks 15 Hand Release Push Ups 400m Row 9 Clusters 9 Push up+ Shoulder Taps (95/65)

For Time: 100 Wall Balls 14 Bar Muscle Ups 50 Cal Bike Partition Anyway You'd Like