Monday 4/20 "STRENGTH" In 12 minutes: 12 Shuttle Runs (d/b = 1) - with time remaining: 3RM Front Squat "CONDITIONING 3 Rounds for Time: 21 Box Jump Overs (24/20) 15 C2B Pull-ups 9 Hang Power Cleans (135/95) Tuesday 4/21 "CONDITIONING In 15 minutes complete: 2k Row - with time remaining, AMRAP: 12 Med Ball Walking Lunges (20/14) 24 No Squat Wall Balls (20/14) 12 Burpees Wednesday 4/22 "CONDITIONING Teams of 2. Trade Rounds. AMRAP 20 minutes: 3 Power Cleans (135/95) 6 Push-ups

Monday 4/13 "STRENGTH" In 10 minutes: Heavy Power Clean REST 2:00 Every :30 x 10 Sets: 1 Power Clean @ 75-85% from above "CONDITIONING For Time: 21-15-9 Push Jerk (135/95) Back Squat (135/95) Pull-up Tuesday 4/14 "CONDITIONING 3 Rounds of 1:00 each station: Wall Balls (20/14) Burpees Box Jumps (24/20) Walking Lunges Calorie Row REST REST 5:00 For Time: 100 Abmat Sit-ups Wednesday 4/15 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 10 minutes: 30 Calorie Bike 30 Handstand Push-

Monday 4/6 "STRENGTH" EMOM x 10 minutes: O: 6 Bench Press E: 8 Dbl. KB/DB Bent Over Rows "CONDITIONING" 5 Sets: AMRAP 3 minutes: 7 Burpee Pull-ups 14 Calorie Row 25ft. Single Arm DB/KB Overhead Lunge REST 2:00 *Pick up where you left off each AMRAP Tuesday 4/7 "STRENGTH" In 12 minutes complete: 3 x 10 Back Squats "CONDITIONING" 5 Sets of 1:00 Each Station: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (24/20) REST Wednesday 4/8 "CONDITIONING" Teams of 2. Trade