Friday April 29th 2016

A)4RFT
10 Push Ups
10 BB Front Squats 155/115
10 Push Ups
10 Box Jumps 24/20
2min Rest

B)15min EMOM
2 Rope Climb
30sec Side Plank
30sec Side Plank

Thursday April 28th 2016

A)10 Sets
1  Hang PWR Snatch
2 Touch and Go PWR Snatch

B)Every 1:15 7 sets
1 Push Press
2 Push Jerk
Alt with
10 T2B

C)30sec on 30sec off for 7min
Bridge

Wednesday April 26th 2016

A)8 Sets
1 PWR Clean
6/sd BB Front Rack Step Back Lunges

B)8 Sets
BB DL x 6
Double Unders  x 50

C)4 Sets
DB Ext Shoulder Rotations x 6

Tuesday April 26th 2016

A)7 Sets
8 HSPU

B)For Time:
50 Wall Balls 20/14
25 Pull Ups
40 Wall Balls
20 Pull Ups
30 Wall Balls
15 Pull Ups
20 Wall Balls
10 Pull Ups
10 Wall Balls
5 Pull Ups

Monday April 25th 2016

A)8 Sets
3 OHS

B)7min EMOM
1 PC
1 Above Knee HC
1 FS
7min EMOM
7 Bar Jump Burpees
7min EMOM
1 Squat Clean
1 Split Jerk

Friday April 22nd 2016

A)8 Sets
6 BB DL

B)7 Sets
5 Ring Dips

C)5 Sets
30sec L Bridge
30sec R Bridge
30sec Front Bridge
1min Rest

Thursday April 22nd 2016

A)10 Sets
1 Hang Clean
1 Thruster
1 Push Jerk
1 Split Jerk

B)14min EMOM
300' Run
10 GHD Sit Ups

C)14min EMOM
5 Kipping Pull Ups
30 DBL Unders

Wednesday April 20th 2016

A)10 Sets
1 Above Knee Hang Snatch
1 Below Knee Hang Snatch
1 Snatch

B)7 Sets
5/sd DB Lunges

C)7 Sets
3 Snatch Grip High Pull/5 BB SLDL

Tuesday April 19th 2016

A)For Time: 30min Time Cap
50 Cal Air Bike
50 KBS 32/24
50 Push Ups
50 Box Jumps 30/24
50 Burpees
50 Cal Bike

Monday April 18th 2016

A)8 Sets
3 Front Squats

B)21min EMOM
2 Cleans
10 Wall Balls AHAP
10 T2B