Monday (April 25th) Skill: 10:00 Gymnastic Skill Compete: 3 Rounds For Time: 20 OH Squats @95/65lbs 20 Sit Ups 10 Muscle Ups *20:00 Time Cap Train: 3 Rounds For Time: 20 OH squats 65/45lbs 20 Sit Ups 15 Pulls Ups Tuesday (April 26th) Compete: For Time: 300m Run 5-10-15-20-25 Box Jumps Deadlifts @225/155lbs Train: For Time: 200m Run 5-10-15-20-25 Box Jumps Deadlifts @155/105lbs Skill: 3 Rounds For Quality: 10 Barbell Rollouts 15 Hollow Rocks 40 Superman’s Wednesday (April 27th

Monday (April 18th) Strength: 5-3-1-3-5* Thrusters *Start at a lightweight and build, try for your last 3 and 5 to be heavier than your first 3 and 5 "Jackie" 1000m Row 50 Thruster @45/35lbs 30 Pull-ups Tuesday (April 19th) Strength: Back Squat 20 Reps @65% of 1RM *Last week doing the twenty reps, add 5lbs from last week, or pick something you can move well for today based on feel. Compete: Every 3:00 x5 Rounds: 15/12 Cal Row 10 Lateral Burpees Over the Bar 5 Power Cleans @18

Monday (April 11th) Strength: 5 Sets: 1 Power Clean 1 Hang Squat Clean 1 Jerk @75% of 1RM *Hold onto the bar for the Power Clean and Hang Squat Clean. Each week this month we will do a “Girl Benchmark” Workout, so girl benchmarks will be our movement of the month, we will not re-test them at the end of the month so compare your scores to old scores for those benchmarks or if it’s your first time doing them take note for future reference. “Barb” 3 Rounds: 20 Pull-Ups 30 Push-U

Monday (April 4th) Strength: Clean Find a 1RM for the day Compete: For Time: 40 Slam Balls 30 Cal Row 20 Burpee Box Jump Overs @24/20” 10 Power Cleans @185/125lbs Train: For Time: 30 Slam Balls 20 Cal Row 15 Burpee Box Jump Overs 10 Power Cleans @135/95lbs Tuesday (April 5th) Strength: Back Squat 1 x 20 Reps *Try to add 5lbs to last week if you feel good. Compete: Every 5:00 x3 Rounds: 40ft Front rack Walking Lunges @50/35lbs 20 TTB 20 Wall Balls @20/14lbs Train: Every 5:00 x