Monday April 29th 2019

A)E2M/8R (build to a heavy wt)
3 Back Squats

B)E2M/6R
Ring MU or
6 Ring PU
6 Ring Dips

D)10-1
BB Front Squats
Bar Jump Burpees

Friday April 26th 2019

A)50min AMRAP
3x cal Bike
2RNDS
(30 Air Squats,EMOM Kipping C2B)
3x cal Ski
2RNDS
(EMOM Devil Presses,EMOM T2B)

Thursday April 25th 2019

A)E2M/8R
3 BB DL

B)E2M/8R
3 Bench Press
2 Rope Climbs (no touching grnd)

C)E3M/5R
250m Row Sprint

Wednesday April 24th 2019

A)E1:30/9R (3@185,195,205) Link all your reps
3 Hang Pwr Clean
3 PWR Clean From Floor
3 Push Jerk

B)E2:15/6R
Ring MU/Ring Pull Ups
10 Back Squats

C)E2M/5R
100' Sled Push
10 Burpees

Tuesday April 23rd 2019

A)Every 2:30/6R
20 BB Front Rack Walking Lunges

B)E2M/6R
8 GHD Hamstring Curls
40 Zeus DBL Unders

C)E2M/5R
16 Prone DB Drag
15 T2B

Friday April 19th 2019

A)20min AMRAP
5x Cal Bike
20 BB Front Rack Walking Lunges
10 BB Shoulder to Overhead @ same weight

10min Rest

B)20min AMRAP
5x Cal Row
EMOM Burpees
10 Box Jumps @ 30/24 

Thursday April 18th 2019

A)Build to a heavy single (no failure)
Split Jerk

B)E2M/8R
6 BB DL

C)E2M/6R
6 Inc DB CP
6 Bent Over DB Rows

Wednesday April 17th 2019

A)E1:30/10R
Kipping PU
Dips

B)E2:15/6R
T2B
6 GHD Hamstring Curls

C)3000m Row For Time

Tuesday April 16th 2019

A)E1:30/6R
HS Walk Practice/HSPU/Military Press

B)Find a 1RM
Front Squat

C)E2M/6R
EMOM DBL Unders
Max Paralette Push Ups

Monday April 15th 2019

A)Every 1:30/10 Sets
1 Pause Hang Squat Clean (just above knee, 2sec)
1 Hang Squat Clean (no pause just above knee)
1 Split Jerk

B)30 Burpee Bar MU For Time or
10-1 Pull Ups/Burpees

C)E1:15/6R
15 Back Extensions
Alt With
8/sd DB Prone DB Drag @ 40lbs