Monday 4/27

1. Weighted Pull Up 3×3 Heaviest Possible 2. 21-15-9 For Time: Strict Handstand Push Ups Strict Pull Ups

Thursday 4/23

1. Pause False Grip Pull Up 5×3-5* 2. 8 Minute AMRAP: 3 Muscle Up’s 6 Burpees 9 KBS (2/1.5) *2s pause at the chest.

sprints

Wednesday 4/22

1. Weighted Dips 5×3 Heaviest Possible 2. For Time: 9 Thrusters (155/105) 50 Double Unders 30 Deadlifts (155/105) 50 Double Unders 9 Thrusters (155/105)

Tuesday 4/21

1. Superset: KB Snatch 3x8e (Medium/Heavy) KB Front Rack Lunge 3x8e (MediumHeavy) Rest 60s 2. Sprint 100mx10, 90s Rests

Monday 4/20

1. Clean+Front Squat+Jerk 5×1+3+1 80-85% 2. 5 Rounds For Time: 15 Pull Ups 7 Power Clean & Push Jerk (135/95)

Friday 4/17

1. Skill: Freestanding Handstand Holds 2. 15 Minute AMRAP: 20m Handstand Walk (10/10m) 20 Knees-to-Elbows Run 400m

Thursday 4/16

1. Power Clean+Clean 5×1+1 75-80% 2. Clean Pulls 5×5 85-90% 3. High Bar Back Squat 5×3-Heaviest Possible*

Tuesday 4/14

1. Press 5×3-Heaviest Possible 2. 7 Minute AMRAP: 7 Push Jerks (165/115) 14 Lateral Box Jump Overs (24/20″)

Monday 4/13

1. Hang Power Snatch+Hang Snatch 5×1+2 75-80% 2. For Time: 20 Burpees 20 Hang Snatches (135/95) 20 Bar Muscle Ups 20 Hang Snatches (135/95) 20 Burpees