April 10-15

Tuesday

Record your best back squat 1 Rep Max lift.

3 rounds for time of:
100 Double Unders
20 Thrusters, 45/35 lbs
5 Wall Climbs

Wednesday

Push Press 4-4-4-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 12 mins of:
12 Sumo Deadlift High-pulls, 70/53 lbs
22 Wall Balls
12 Kettlebell Swings
12 Row/Ski/Bike Calories

Thursday

Every 1 min for 9 mins.
2 Cleans, pick load. Go Heavy.

Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225/155 lbs
7 Burpee Pull-ups
10 Kettlebell Swings, 2/1.5 pood
Run, 200 m

Row/Ski 200m or Bike 400m if the weather is bad, or run inside. Running inside is 7 full lengths.

Friday

Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

21-15-9 reps, for time of:
Handstand Push-up
Hang Squat Clean, 95/65 lbs

Saturday Partner WOD

With a partner complete:
Buy in: 1000m row (500m each)
Then...
3 rounds:
30 Deadlifts (245/165)
100 Double unders
50 Wall Balls
Cash out: 1000m row (500m each)

Sunday

Strength: EMOM 20
1 - 10 DB Power Cleans 50s
2 - 10 DB STOH 50s
WOD:
5 rounds: 1:30 on 1:30 off
10 Goblet lunges 70/53
AMRAP Box Jumps 24/20
Score is total box jumps