Monday

043018

•••

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (50/40)

Friday

042718

•••

3 RFT

400m Run

20 Dumbbell Snatch 50/35

10 Burpees

Thursday

042618

•••

15 Min AMRAP

5 Power Cleans 155/105

10 Calories

15 Toes to Bar

30 Air Squats

Wednesday

042518

•••

3 RFT

42 Double Unders

15 Lateral Burpees Over Bar

9 Thrusters 135/95

Tuesday

042418

Squat Snatch EMOM

Build to a Heavy Single

AMRAP 9:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

…

Up by (2) reps until finish

Monday

042318

•••

3 RFT

20 Hand Release Push-ups

20 American Swings 50/40

20 AbMat Situps

20 Deadlifts 135/95

20 Air Squats

Friday

042018

In 7 Minutes:

400m run, then

AMRAP of:

5 Hang Power Cleans 135/95

5 Push Jerks 135/95

20 Double Unders

Rest 4 Minutes then repeat.

Thursday

041918

•••

2 Rounds:

2 Min on/1 Min off

Prowler Push

Pullups

Pushups

Calorie Bike

Wednesday

041818

Back Squat

Heavy Set of 5

12 Min AMRAP

5 Power Cleans

10 Wall Balls

15 AbMat Situps

Tuesday

041718

•••

5 RFT

300m run

10 Overhead Squats 105/75