Monthly Archive: April 2019

A. EMOM 12 Min 1- 10 Kipping swings + 10 airsquats Min 2- 10 Strict Pullups Min 3- 3-5 Mu’s

A. Bench Press 5×3 B. “Annie” For time: 50-40-30-20-10 DU Situps

A. Every 2 mins for 14mins: 1 Clean + 1 Front Squat B. 3 rds for time: 500m Row 10

A. “Mini Murph” For time: 800m Run 50 Pullups 100 Pushups 150 Airsquats 800m Run

A. EMOM 4 Snatch balance x3 B. Every 2 min for 12 mins: 1 Power Snatch + 2 OHS C.

A. Back Squat 4×4 B. AMRAP 10 15/10 Cal Row 10 Deadlift (225/155) 10 T2B

A. EMOM 12 Min 1- 20 Hollow Rock Min 2- :30 sec Arch hold Min 3- 3- 5 Ring Mu’s

A. Front Squats 4×4 B. AMRAP 12 15 G2OH (45/25) 20 OH Lunges (45/25) 500m Row

A. Strict Press 4×3 B. 3rds for time: 10 BBJO (24/20) 20 DB Snatch (50/35) 30 Situps

A. “Fight Gone Bad” 3 rds1 min-Max Wall Balls (20/14) 1min- SDHP (75/55) 1 min- Max Box jump (24/20) 1