4-24

-Buy in(3 rounds)

5-wall squats

10-swings

10-pass throughs 
-Skill/strength(10min. E2mom)

6- back squats + 15 push-ups
-W.O.D.(4 min. AMRAP)

10-dips

10-Toes to bar

*then 8 min. Amrap*

10-dips

10-Toes to bar

10-thrusters 115/75
-cash out

1 min. – bar hang

Roll/stretch


4-21

-Buy in(3 rounds)

5-kang squats

10-presses

10-push ups
-W.O.D.(bear complex)

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
-cash out

Roll/stretch


4-20

-Buy in (3 rounds)

10m-bear crawl

10m-inchworm

10m-broad jump 
-W.O.D.(20 min. 45 on/15 off)

Wall sit

Plank

20m Plate push/pull

Handstand hold or seated shoulder press hold
-cash out

200m-sled 

Roll/stretch


4-19

-Buy in(2 rounds)

5-wall squats

10-up downs

15-pass through
-skill/strength(10 min. E2mom)

5-back squats(with body weight on bar if possiable) then 6-8 strict pull-ups or ring rows.
-W.O.D.(10 min. AMRAP)

25-air squats

200m-run

25-wall balls 20/14

200m-run
-cash out

3-arm bars each side

Roll/stretch


4-18

-Buy in(3 rounds)

20-around the worlds 10L+10R

20-halos 10L+10R

5-pry squats
-W.O.D.(4 rounds)

-(2 min.)

Row

*30 sec. rest*

-(2 min.)

Toes to wall

*30 sec. rest*

-(2 min.)

Jump rope
Cash out

1-1 min. Sprint

Roll/stretch


4-17

-Buy in(3 rounds)

5-kang squats

20-jumping jacks
-Skill/strength(12 min. E2mom)

3-bent over rows + 3-snatches(full squat)
-W.O.D.(12 min. AMRAP)

5-KB deadlifts 53/35

10-goblet squats 53/35

10-floor presses (Left) 53/35

10-floor presses(Right) 53/35
-cash out

1 min. Bar hang

Roll/stretch


4-14

-Buy in 

5-1 bear complex
-W.O.D.(Black and Blue)

5 Rounds for Time

10 Power Cleans (135/95 lbs)

10 Burpees
-cash out

Work on a skill

Roll/stretch