April 23 - 29

Monday
Back Squat
1*8 65%
1*8 70%
1*6 80%
1*6 85%

WOD
Complete for time
10 – 8 – 6 – 4 – 2 Clean & Jerk 60-40k
50-40-30-20-10
Double Unders


Tuesday
EMOM 9min
1. 30sec  Sumo Deadlift hold at the top @ Heavy
2. 30sec top of Chin Up hold
3. 30sec Weithed Hollow Hold

WOD
3 rounds starting every 2nd minute
rotated A, B & C


E2MOM A:
15/20 Call Bike/Row
Max Push-ups

E2MOM B:
15 Burpees
Max Strict Pull-ups/

E2MOM C:
200m Farmer Carry (Moderate Weight)


Wednesday
Hang Power Snatch  +OHS
1x3@55%
1x3@65%
1x3@75%


WOD
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute


Thursday
With a running clock:
AMRAP 6min
15 Box Jumps
10 Thruster 45/30

Rest 3min


AMRAP 6min
35 D/U
15 SDHP 45/30

Rest 8min


AMRAP 6min
15 Box Jumps
10 Thruster 45/30

Rest 3mins


AMRAP 6min
35 D/U
15 SDHP 45/30


Friday
Strict Press (12min cap)
7-5-3-1-3-5-7

WOD

3 Rounds of Alternating E3MOM

E3MOM A:
15 KBS24/16
30 Air Squats
5 Box Jump

E3MOM of:
200m Run
10 Renegade Rows
10 Deficit Push-ups


HERO WOD
RJ / R.J. WORKOUT
Five rounds:
800 m run
5 rope climbs (15 ft/ 4.5m)
50 push-ups


Saturday:
Snatch 6×1 70-75%
Clean & Jerk 6×1 @ 80-85%
Front  Squat 5×1 80%

WOD
EMOM 10min
3 Power Cleans
3 Front Squat
3 Push Press
Start light, and increase as you go. Last 3 minutes should be very challenging but you can still get all 9 reps in the minute.


Sunday
"Kelly”
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs