April 3rd – 8th

Tuesday

Front Squat 3-3-3-3-3
Rest as needed between sets.

21-15-9-6-3 reps, for time of:
Handstand Push-up
Front Squat, 135/95 lbs

Wednesday

Complete as many rounds as possible in 10 mins of:
10 Pull-ups
10 Wall Balls

Complete as many rounds as possible in 10 mins of:
100 Double Unders
10 Burpees

Thursday

Record your best Squat Clean 1 Rep Max lift.

For time: 30 Clean & Jerks, 135/95 lbs

Friday

Bent Over Barbell Row
10-10-10-10-10 Use the heaviest weight you can for each set.

Dumbbell Bench Press
10-10-10-10-10 Use the heaviest weight you can for each set.

Row 1500 m
Perform at 110% effort / RPE 20.

Saturday

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope, singles or doubles. When the first partner finishes their sets of 10, switch positions. Continue until you've complete 100 of each exercise as a team.

Sunday

3 rounds for time of:
Run, 400 m
40 Air Squats
Row, 500 m