4-29

-Buy in

5-1 bear complex
-W.O.D.(TOMMY MAC) 35 min. Cap

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lbs)

12 Burpees

12 Power Snatch (115/75 lbs)

12 Burpees

12 Push Jerks (115/75 lbs)

12 Burpees

12 Hang Squat Clean (115/75 lbs)

12 Burpees

12 Overhead Squat (115/75 lbs) 

*Scale by using less weight and 6 reps for all movements*

-Cash out

Roll/stretch


4-28

-Buy in(3 rounds)

10-swings or good mornings

10-goblet squats

5-burpees
-skill/strength(10 min. Emom)

1st-TGU left + TGU right

2nd-10 swings
-W.O.D.(Tabata)

Plank

Wall sit

Push up

KB deadlift 53/35
-cash out

200m-farmers carry

Roll/ stretch


4-27

-Buy in(2 rounds)

5-wall squats

10-push-ups

20-jumping jacks
-skill/strength(5 min. Working on kips)
-W.O.D.(3 rounds)

15-pull-ups

600m-run holding a 20lb ball in front of you not on your back or shoulders.

15-ring dips
-cash out

3-arm bars each side

Roll/stretch


4-26

-Buy in(2 rounds)

20-halos

20-around the worlds

5-pry squats
-skill/strength(8 min. Emom)

2-clusters
-W.O.D.(2 rounds)

3 min.-row

3 min.-swings

3min.-crawling
-cash out

3-30 sec. Sprints

Roll/stretch


4-25

-Buy in(3 rounds)

5-Kang squats

10-swings

20-jumping jacks
-Skill/strength(10 min. E2mom)

5-back squats
-W.O.D.

20-weighted jump squats (95/65)

30-T2B

40-push presses (95/65)

40-weighted jump squats(95/65)

30-T2B

20-push presses (95/65)
Cash out

Roll/stretch


4-22

-Buy in(2 rounds)

5-pull ups

10-push ups 

15-air squats
-W.O.D.(Barbara )

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

*Score is total time to complete workout*

Rest included!! 

(We will have a 35 min. Cap)
-Cash out

3-arm bar stretches each arm

Roll/stretch


4-21

-Buy in(3 rounds)

10-swings

5-pry squats

10-bar touches
-Skill/strength(6 min. E2mom)

10-front rack lunges(5L+5R)
-W.O.D.(12 min. Amrap)

20-Overhead lunges stepping back not forward 45/25

20-box jumps 24/20

20-up downs

*At some point row 500m*
-cash out

400m-walk

Roll/stretch


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