April 1 - 4

Monday

Team WOD 0:00 - 10:00 (you go, I go) 30/20 cal bike 15 Shoulder to OH @ 135/95 2 min rest 12:00 - 22:00: 100 (total) Front Squats @ 135/95 *EMOM 4 synchro burpees 3 min rest 25:00 - 35:00 AMRAP (you go, I go) 2 KBS @50/35 + 20m shuttle sprint 4 KBS + 20m shuttle sprint 6 KBS + 20m shuttle sprint ...

Tuesday

Strict Press 3@ 70, 80, 90%

Accessory: 3x10 Floor Press

WOD: 3RFT

15 Push Press @ 115 30 Wallball 60 DU

Wednesday

WOD: 15 min AMRAP alternating 10-20-30-40 alt DB Snatch @ 50/35 5-10-15-20 burpee box jump-over 3 min rest 10 sec max burpees 10 sec rest 20 sec max burpees 20 sec rest 30 sec max burpees 30 sec rest 40 sec max burpees 40 sec rest 50 sec max burpees 50 sec rest 60 sec max burpees 60 sec rest

Thursday

Snatch: 5@ 65, 75, 85%

E2MOM (6 rounds): 6 Snatch-grip DL (increasing weight)

WOD: 11 min AMRAP 3-6-9-12...

hang Power Snatch @95/65 T2B

Friday

WOD: 15 min AMRAP

30 sec farmer's hold 10 KB bent row 12 box jump-over 10 HRPU 20/15 cal 3 min rest 15 min AMRAP 30 sec bottom up KB hold 15 KB front squat 15 abmat situp 20/15 cal