April 22 - 26

Monday

Push Press

5-4-3-2-1-1-1

WOD: 15 min AMRAP

50 burpees

then

3 rounds:

15 Push Press @ 115/85

50 Double Under

then as many burpees as possible with time remaining

Tuesday

Strict T2B

10-9-8-7-6-5-4-3-2-1

ring dips

1-2-3-4-5-6-7-8-9-10

WOD: 'Annie' on the Run*

50-40-30-20-10

Double Unders

abmat situps

*400m run after each round

Wednesday

EMOM 5 rounds 40 sec on/20 sec off

A: pistol 

B: low box jumps

WOD: 3RFT

20 pullups

20 DB box step-over

20 renegade rows

20 air squats

Thursday

Deadlift: on the 2 min: 

10-8-6-4-2

WOD: 'DT'

5 RFT

12 Deadlift @155/105

9 Hang Clean

6 Push Jerk

Friday

WOD: Teams of two, for time:

10,000/8,000 m row*

one partner must hold 225/185# deadlift while other accumulates meters on rower