4/30-5/6
Monday
Strength
15 minutes to establish a 1RM Bench Press
WOD
12 minute AMRAP
35 Double-unders
12 Pull-ups
9 Burpees
Tuesday
Strength
20 minutes to establish a 1RM Back Squat
WOD
21-15-9 Rep rounds for time
Kettlebell Swings (55/35)
Push-ups
Goblet Squats (55/35)
Wednesday
For Time
Run 400 Meters
Then,
5 Rounds
9 Power Cleans (135/95)
7 Box Jumps (24/20)
5 Bar Muscle-ups (Chest To Bar Pull-ups)
Then,
Run 400 Meters
Thursday
Strength
15 minutes to establish a 1RM Shoulder Press
WOD
3 Rounds For Time
Row 20 Calories
50 Double-unders
Friday
Strength
20 minutes to establish a 1RM Dead-lift
WOD
10 minute AMRAP
3 Wall Walks
25 ft Walking Lunge
12 Alternating Arm DB Snatch (pick weight)
25 Ft Walking Lunge
Saturday
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
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