Friday 4/27

Workout  of the day

Fitness
3,6,9 min AMRAP
21 KBS 53/35#
14 burpees
7 pull-ups
*Performance*
70/53lb
Chest to bar pull-ups
**Rest 1 minute after first Amrap
2 minutes after second Amrap

Accessory:
3 Rounds not for time-
25 straight leg sit-ups
1 min plank

Thursday 4/26

Workout of the day For time Fitness Run 200m 6 SDHP 95/65lb 2 Rope climbs Run 400m 12 SDHP 2 Rope climbs Run 600m 18 SDHP 2 Rope climbs Run 800m 24 SDHP 2 Rope climbs *Performance * legless rope climb 105/75lb Accessory work 3 Rounds not for time- :30 dead hang(pull-up bar) :30 handstand…

Tuesday 4/24

Strength:Bench press
6-6 -4-4-2-2
70% & build

Workout of the day
Fitness
12 min Amrap
12 single arm DB hang clean and jerk 40/25lb(6 each arm)
6 Ring Dips
*Performance *
12 min Amrap
12 single arm DB hang clean and jerk 50/35lb(6 each arm)
3 Muscle up