Saturday

- PARTNER WOD - 

AMRAP 12 

150 WB

90 DU

30 Pull-ups 

2 MIN REST 

AMRAP 12 

21-18-15-12-9-6-3

American Swings (53/35)

DB Thrusters (45/30)

2 MIN REST 

AMRAP 12

Alternate 250 (or 500) meter row w/ partner

2 MIN REST 

Friday

A) Bench Press

5 x 3 @ 82%

B) Weightlifting

Power clean + Clean

1 RM

C) Conditioning

EMOM 20

- 5 Thrusters (135/ 95)
- 5 Burpees

Thursday

A) Front Squats

5 x 3 @ 82%

B) Weightlifting

Snatch + high hang snatch + OHS

C) Conditioning

EMOM 16

- 12 Pistol Squats
-------------------------
- 8 Box Jumps
- 2 Power Clean & Jerks (185/135)

Wednesday

A) Deadlifts

5 x 3 @ 82%

B) Abdominals

30 - 20 - 10 - 20 - 30

- toes to rig
- side bends

C) Conditioning

AMRAP 12

- 15 Pull Ups
- 20 Lunges
- 30 DB Snatch (50/35)
- 40 Air Squats

Tuesday

A) MOFO 10

- Strict Press (3 x 82%)

- Bicep Curls (16 x HAP)

B) Prison Rules

Hang Power Snatch + OHS (95/65)

C) Conditioning 

5 Rounds

- 50 Double Unders 

- 10 Push Press (135/95)

- 10 OTB Burpees 

Never miss a Monday

A) Back Squats

5 x 3 @ 82%

B) Weightlifting

Clean & Jerks

2+2 x 5

C) Conditioning

"Elizabeth"

21 - 15 - 9

Ring dips
Squat Cleans (135/95)

Happy Easter

Partner WOD

AMRAP 25

50T2b
10 Hang squat clean thruster (155/105)
50 Box jumps
10 hang squat clean thruster
100 Double unders
10 Hang squat clean thruster
50 Pull ups
10 Hang squat clean thruster