Apr. 30
Deadlift
90%x2
75% 5×3
Pullups
3×3
Tabata
Front Rack Box Step Overs (20″ box/35#/26#)
Lying Knees to Elbows
1 min Rest Between
May 1
Bench Press
3-3-2-2-2-2
All sets of 2 @ 90%
AMRAP 12
100′ R KB Suitcase Carry (72#/53#)
9 R Hang DB Clean and Jerks (50#/35#)
100′ L KB Suitcase Carry (72#/53#)
9 L Hang DB Clean and Jerks (50#/35#)
May 2
E2oTM 18
400/350m
10 Burpee Box Jump Overs (24″/20″)
10 Wall Balls (20#/14#) + 24 Double Unders
May 3
Overhead Squat
5×5 @ 60%
Pullups
5×5
EMOM 8
Alternate:
5 Single Leg Romanian Deadlifts (challenging load)
14-20 Shoulder Taps
May 4
Fight Gone Bad
3 Rounds
Wall Ball (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jump (20″)
Push Press (75#/55#)
Row (cal)
Rest
May 5
AMRAP 22
12 Toes to Bar
15 KB Swings (53#/35#)
20 Reverse Lunges (50#/35#)
May 6
Heavy Triple Hang Power Snatch
For Time
30-20-10
DB Snatches (50#/35#)
Burpees to Plate