April 23 – 29, 2018

Back squat

Build to an 8RM

then,

8 @ 90%

8 @ 80%

then,

For time:

100 DUs

10 Burpees

80 DUs

8 Burpees

60 DUs

6 Burpees

40 DUs

4 Burpees

20 DUs

2 Burpees

10min Time cap

For time:

Buy-in: 800m Run

then,

21-18-15-12-9-6-3

OHS 95/65lbs

TTB

Push Press

Build to an 8RM

then,

8 @ 90%

8 @ 80%

then,

22min AMRAP

Teams of 2

15 Russian KBS 70/53lbs

20 Box jumps 24/20″

25 Ab mat sit ups

*One partner must be running a 400m at all times, and they will pick up where their teammate left off when they return.

15min Squat Therapy

then,

16min EMOM

Min1: AMRAP HSPUs

Min2: Max Cal Row

Score = Reps + Calories

Power Snatch + Hang Squat Snatch

2 @ 7

2 @ 8

2 @ 9

2 @ 9 (load drop)

2 @ 9 (load drop)

then,

For time:

60 OH Lunges 95/65lbs

50 Med ball Russian twists 20/14lbs

40 OH Lunges

30 Russian twists

20 OH Lunges

10 Russian twists

Great Big “Nasty Girls”

4 RFT

50 Air squats

8 Ring MUs or 10 Bar MUs

10 Hang Power cleans 165/115lbs

18min AMRAP

200m Run

20 Single arm Russian KBS 53/35lbs (per arm)

20 DUs

400m Run

40 Single arm Russian KBS 53/35lbs (per arm)

40 DUs

800m Run

80 Single arm Russian KBS 53/35lbs (per arm)

80 DUs

Max TTB in remaining time