April 9 – 15, 2018

Back Squat

Build to a 10RM

then,

10 reps @ 90%

10 reps @ 80%

then,

7min AMRAP max burpees

For time:

3 Rounds

3 Power Cleans 185/125lbs

30 DUs

-Rest 1min-

2 Rounds

4 Power Cleans 205/135lbs

40 DUs

-Rest 1min-

1 Round

5 Power Cleans 225/145lbs

50 DUs

Push Press

Build to a 10RM

then,

10 reps @ 90%

10 reps @ 80%

then,

15min AMRAP

Teams of 2

25/20 Cal Row

20 Push ups

15 DLs 100/65lbs

10 Thrusters 100/65lbs

5 Ring MUs

15 Min Pistol Practice

then,

4 RFT

15 TTB

50ft Suitcase carry w/plate – Left 45/25lbs

15 Plate burpees 45/25lbs

50ft Suitcase carry w/plate – Right 45/25lbs

Power Snatch

2 @ 7 RPE

2 @ 8

2 @ 9

2 @ 9 (load drop)

2 @ 9 (load drop)

then,

12min EMOM

Min 1: 5 DLs 275/185lbs

Min 2: 30sec HS hold

5 RFT

70 Mtn Climbers

Waiter’s walk the length of the rig down – Left

Waiter’s walk the length of the rig back – Right

35 Knees to Elbows

Waiter’s walk the length of the rig down – Left

Waiter’s walk the length of the rig back – Right

Men: 53lbs

Women: 35lbs

Half “Murph+”

For time:

800m Run

50 Pull ups

400m Run

100 Push ups

400m Run

150 Air squats

800m Run