4.22 - 4.28

Monday

5 rounds (30min Cap)

5 Heavy Bench Press (same weight across)

20 Calorie Sprint

Rest 3 min between rounds


Accessory Work

3 Sets 

Skull Crushers x12

Supersetted 

Single Arm Bent Rows x10


Tuesday

Front Squat

*find heavy single for the day*


Metcon

5 Rounds


2 min AMRAP

25/18 Calories (20/14 Bike)

Max Russian Swings in remaining Time (70/53)

-2min Rest-


(If you biked yesterday Row today. Option for a 200m run as well.. enjoy!)


Wednesday


30 rounds

5 WallBalls

3 Burpees

1 Power Clean 


*30 min Cap*


Accessory Work

100 Banded Goodmornings 


Thursday 


PARTNER 
2 rounds 
100 S2OH (135/95)
50 Strict Pull Ups
*aim for sets of 10s on s2oh and 5s on Pull Ups*

Accessory Work
8 Emom
20 Hang Muscle Cleans
20 Bicep Curls 



Friday

Every 3 min for 5 Rounds

Back Rack Lunges x 5 reps

3 High Box Jumps (step down)


Emom 12


  1. 15 Thrusters (75/55)

  2. 60 DU

  3. 8 BBJO (20 for all)



Saturday

“T.B.A”


50 Sit Ups

200/150 Calories  

75 Sled Push (10m Relays) 

200/150 Calories 

50 Sit Ups


*Bike or Row for Calories*

*40 Min Cap*



Sunday


Partner Murph


Run 800m together

Break up as needed 

100 Pull ups

200 Push Ups

300 Air squats

Run 800m together