Monday 042621 STRENGTH 4 Rounds For Quality: 6 Strict Press @60% of 1RM 6 Weighted Strict Pull-Ups *Rest as needed bt sets WORKOUT 4 Rounds For Time: 800m Run 10 Bench Press @1xBW/0.75xBW *35:00 time cap Tuesday 042721 STRENGTH Hang Squat Clean 3x3 @80% of 1RM *All sets at the same weight **Rest as needed bt sets WORKOUT 21:00 EMOM Min 1: 15/12 Cal Bike Min 2: 7 Burpee Pull-Ups Min 3: 5 Hang Squat Clean @135/95lbs Wednesday 042821 WORKOUT 10 Rounds For Time: 8 Double Dumbbell

Monday 041921 STRENGTH Push Press: 4-4-4 *Start around your 70% push press and work up each set **Superset with 8 Strict TTB or 8 Regular TTB Strict Press: 8-8-8 *Same weight each set here should be fairly light work on moving the bar well **Superset with 8 Strict TTB or 8 Regular TTB WORKOUT Every 5:00 x20:00 (4 Rounds): 400m Run 5 Hang Squat Cleans (155/105) 10 Burpee To Plate Tuesday 042021 STRENGTH Deadlift 4x3 Reps @80% of 1RM *rest as needed bt sets WORKOUT 3 Rounds For

Monday 041221 For Time: 400m Run 500/400m Row 800m Run 30/21 Cal Bike 200m Run * 20 Min time cap 5 Rounds For Quality: 8 Bench Press 8 Strict Pull-Ups Tuesday 041321 Back Squat 2x8 Reps @50% *Rest as needed bt sets, these should be treated as warm-up sets, move well and fast Then 1x5 Reps @80% 6 Rounds For Time: 10/8 Bike Cals 9 Hang Power Cleans @155/105lbs 6 Shoulder to overhead @155/105lbs Rest 1:00 bt rounds Wednesday 041421 Deadlift 4x4 @78% of 1RM *Rest as needed bt set

Monday 040521 STRENGTH Back Squat: 8-8-6-6-4-4 Reps *Increase weight each set, rest as needed bt sets, your last set of 4 should be at around 75% WORKOUT 15:00 AMRAP 15/12 Cal Bike 50ft HSW 15 Pull-Ups 50ft HSW 50 DUs Tuesday 040621 STRENGTH Power Clean & Jerk: 1-1-1-1-1-1-1 *Build up each set, rest as needed bt sets, find a heavy single for the day! WORKOUT “The Chief” 5 Rounds: 3:00 AMRAP 3 Power Cleans @135/95lbs 6 Push-Ups 9 Air Squats Rest 1:00 b/t rounds Wednesday 04072