040323-040723

Monday

Ant in the Pants 7min AMRAP 40 Double Under 3 Wall Walk 1 Rope Climb Fitness: 60 Single Under 8 Inch Worms 2 Rope Pulls RX+: 60 Double Under 4 Wall Walk 2 Rope Climb

Doing the metcon before the strength today!

Blue Monday 12min Flow 5 Bench Press 70-80% 100ft Farmers Carry 12 Barbell Bicep Curls

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Tuesday

Back Squat Set 1-2: 5 Reps @ 70% Set 3-4: 4 Reps @ 75% Set 5-6: 3 Reps @80%

More Leg WRK (No Measure) 4 Steady Rounds 50ft Walking Lunge (Weight Optional) 8-12 Bulgarian Split Squats 1min KB (2) Front Rack March

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Wednesday

Power Clean 11min EMOM Min 1-3: 3 Reps at 60-65% Min 4: Rest/Add Weight Min 5-7: 2 Reps at 70-75% Min 8: Rest/Add Weight Min 9-11: 1 Rep at 80-85% Reps do not need to be touch and go.

Apple Jacks For Time Buy in: 25/20 Cal Bike 3 Rounds of 12 Deadlift 155/105 9 Hang Power Clean 6 STOH Buy Out: 800m Run 15min Cap Fitness:

20/15 Cal Bike DB(2) for Barbell

400m Run

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Thursday

Break Stuff

28min AMRAP 500m Row/Ski 20 T2B 20 Push Up 16 Box Jump Over 24/20 1min Rest Fitness: 20 Sit-up 16 Step Over RX+: 14 Strict HSPU

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Friday

Fri-Wow

22min running clock

12min AMRAP 1 Snatch Complex 115/75 8 Lateral Burpee Over Bar 12 Ring Dip 200m Run :::Straight into::: 10min to find a 1RM Squat Snatch 1 Snatch Complex = 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat Fitness 6 DB(2)Hang Snatch 6 DB(2) Front Squat 8 Lateral Burpee Over DB 12 Box Dip 200m Run ::: Straight into ::: 10min AMRAP

15/10 Cal Bike 16 Alt DB Snatch RX+: 155/105 6 RMU