Friday 4-21-23
10 rounds
1 legless rope climb
250/200m row
1:00 rest
Thursday 4-20-23
20 back squats 135/95
800m run
100 air squats
800m run
20 front squats 135/95
Wednesday 4-19-23
20 min EMOM
1 snatch
Tuesday 4-18-23
10 min AMRAP
3 wallball shots 20/14
3 ring dips
6 wallball shots
6 ring dips
9 wallball shots
9 ring dips
etc.
Monday 4-17-23
21-18-15-12-9-6-3
toes-to-bar
box jump overs 30/24
Sunday 4-16-23
400m run
50 SDLHP 75/55
50 HSPU
400m run
20 bar muscle ups
200ft db overhead walking lunge 50/35 single db
Saturday 4-15-23
10 rounds
10/8 cal row
3 hang power snatches 155/105
Friday 4-14-23
1:00 double unders
1:00 air squats
2:00 double unders
2:00 kb swings 53/35
3:00 double unders
3:00 burpees
Thursday 4-13-23
shoulder press
2-2-2-2-2-2-2-2
Wednesday 4-12-23
5 rounds
20 pistols
20 alt db snatch 50/35