Monday, May 13 - Saturday, May 18

Monday, May 13

Warm-up: 2 rounds - 12 alt scorpion stretch + 10 supine toes-to-rig + 8 pike push-up from bench or floor + :30 high knees + :30 runners lunge w/ thoracic rotation/side 

Strength: 

In 12:00, superset x3 (:90 rest between sets) -

1. 10-12 DB rear delt fly (2 @ light to moderate weight) https://youtu.be/3gJXpfwg_go?si=xmLOQBfV1HSgzQye

2. 12-15 handstand push-up, or other challenging push-up variation 

3. 15-20 banded tricep overhead extension https://youtu.be/GR93TmttADE?si=JMGGcFe3K-peoQJd

WOD: 

Every 3:00 x6 (18:00) - 

400 meter run, row, or ski (scale to 200)

12 toes-to-bar, knees-to-elbow, or v-ups (scale to 9)

Accessory: 

3x 21 bicep curl series @ 45/35 (:90 rest between sets) 

https://youtu.be/2JOXXpD4HcY?si=lMjbJdnC8j5isoByD

Tuesday, May 14

Warm-up:  8-6-4 clean pull + clean high pull + muscle clean (start w/ empty barbell and slowly build) + banded good morning + pvc pass through + :30 easy jump rope 

Strength: 

In 15:00, superset the following x4 (:60 rest between rounds) - 

15 hollow rock 

30 Russian twist w/ wall ball (20/14 or 14/10) 

15 sit-up w/ wall ball (same weight as above) 

*Get a few hang power cleans after each round to prepare for WOD 

WOD: 

15:00 EMOM for total jump rope reps -

1. 2 deadlift + 4 hang power clean @ 175/125 or 135/95 or 95/65

2. Max jump rope reps (double or single) 

3. Rest 

Accessory: 

3x12-15 prone swimmers w/ light plates if possible (:60 rest between sets) 

https://youtu.be/kyoC0Q9VLIY?si=FHccLpeMju7rVF4j

Wednesday, May 15

Warm-up: 2 rounds - 12 alt groiner + 10 bootstrapper + 8 alt box step-up + 6/side thread the needle w/ thoracic rotation + 4/side DB OH walking lunge (light weight) 

Strength: 

In 12:00, superset the following x3 (:90 rest between supersets) -

1. 6/side DB overhead walking lunge (50/35 or 40/25 or 30/15) 

2. 12 DB hip thrust from bench, :03 pause @ top (same weight as above) 

   https://youtu.be/Zp3mZV6Plyg?si=JLyqhthwVBJLKzAK

WOD: 

Every 2:00, alternate between the following x9 (18:00) -

1. 12/9 cal bike + 4 bar muscle-up or 8 pull-up or trx row 

2. 12/9 cal row or ski + 8 burpee box jump over or step-over (24/20 in) 

3. 12/9 cal bike + 12 wall ball (20/14 or 14/10) 

*Adjust reps as needed to assure at least :30 rest/round (e.g., 6 cal bike + 9 wall ball) 

Accessory: 

Tabata banded side step

https://youtu.be/pzQ2M_iY0D8?si=-01TXrNu1VweiYLc

Monday, May 6 - Saturday, May 11

Monday, May 6 

Warm-up:  2:00 easy row or ski (1x) directly into 8-6-4-2 alt curtsy lunge (start light and build) + banded good morning + alt Cossack squat + deadlift (start light + build)

Strength: 

Every :90 x5 (15:00) -

1. 12 alt goblet curtsy lunge @ 54/35 or 35/20 or 25/10 https://youtu.be/Idzi7l-L3MA?si=9e3tRPKDCPr0B25z

2. 3-5 deadlift, building slightly heavier than WOD weight

WOD: 

5 rounds for time -

300/250 meter row or ski 

10 deadlift @ 225/155 or 155/105 or 105/75

Accessory: 

Accumulate 1:00-2:00/side Copenhagen plank (rest as needed) 

https://youtube.com/shorts/Rwap0_j5i5A?si=tA59Abd7CaJMq63N

Tuesday, May 7

Warm-up: 2 rounds - :30 banded pvc pulldown hold + :30 easy bike + 12 pvc pass through + 10 alt toe touch from plank + 8 trx tempo row + 6 muscle snatch (empty barbell) + 4 scorpion stretch/side 

WOD: 

30:00 EMOM (maintain zone 2 and focus on high quality movements / skills) - 

1. :30 challenging pull movement (e.g., muscle up, pull-up, challenging row) 

2. :30 power snatch cycling @ light to moderate weight https://youtu.be/VaGC12hKWQU?si=gVD99F51geN76Ml9

3. :30 handstand work or challenging plank 

4. :60 bike @ moderate pace / :60 sit-up (alternate each round) 

5. Rest 

Accessory: 

3x 6-8/side Turkish sit-up @ moderate weight (:60 rest between sets)

https://youtu.be/dv_nNf43Qck?si=JoqqDDCdH6h_mRB8

Wednesday, May 8

Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to 60% 1RM) + push-up to pike + alt thoracic reach/side from low squat + :30 easy jump rope 

Strength: 

In 15:00 superset the following x4 (:90 rest between supersets) -

1. 5 front squat from rack @ 60, 65, 70, 75% 1RM respectively 

2. :30-:45 supine med ball hamstring iso hold  https://youtube.com/shorts/MAtGf6TyNAE?si=LHRQrllqXLbPntyn

WOD: 

In 16:00, complete 4 rounds for total wall ball reps (3:00 work / 1:00 rest) -

25 push-up (scale to 15) 

50 double under (or 100 singles) 

Max wall ball reps (20/14 or 14/10) 

Accessory: 

Tabata banded side steps (:20 work / :10 rest x8) 

https://youtu.be/pzQ2M_iY0D8?si=J2LgOYhrR5IoluRD

Thursday, May 9

Warm-up:  2 rounds - 14 banded pull-apart + 12 alt groiner w/ thoracic reach + 10 alt box step-up + 8 clean pull + 6 muscle clean (empty barbell) + 4 broad jump 

Strength: 

Every :90 x10 (15:00) -

1 power clean (or 3 reps/set if lifting lighter) 

*Start light and build to heavy single if possible 

WOD: 

For time - 

15-12-9-6-3 

Hang power clean @ 155/105 or 125/85 or 85/55

Box jump over or step over (24/20 in) 

Accessory: 

2x :30/side banded trap stretch + banded hamstring stretch + figure-4 stretch on rig

https://youtu.be/9_qVccX0ylE?si=KckH1fw8niSwqbnT

Friday, May 10

Warm-up:  200 meter run, row, or ski (1x) directly into 8-6-4-2 bench press (start w/ empty barbell and build to WOD weight) + supine toes-to-rig + inch worm w/ push-up (note - be mindful to leave toes-to-bar space when setting up for bench press) 

WOD: 

30:00 AMRAP - 

400 meter run (together) 

30 toes-to-bar, knees-to-elbow, or v-ups 

20 burpees or up downs 

10 bench press @ BW, 3/4 BW, or 1/2 BW

*Run together but split all other movements evenly 

Accessory: 

3x8-10/side DB external rotation @ light/moderate weight, elbow on knee (:60 rest) 

https://youtu.be/mbdDt0c9bZY?si=qXrj2RUpzNymg3mg

Saturday, May 11

Warm-up:  5-4-3 back squat (start w/ empty barbell and build) + pistol squat/leg to bench + Cossack squat/side (no weight) + reverse Samson/side + :30 alt plank rotation https://youtu.be/tDTH2j4dr4s?si=M6aJwpVK5oe_zHLJ

Strength: 

Every :90 x10 (15:00) -

1 back squat (or 3 reps/set if lifting lighter) 

*Start light and build to heavy single if possible 

WOD: 

15:00 EMOM -

1. :40 alt pistol squat 

2. :40 sit-up (GHD or weighted if able) 

3. :40 alt goblet Cossack squat (light to moderate weight) https://youtu.be/fj8uShygQDU?si=a1tdnH8-dsfD9mja

4. :40 mountain climber, :01 pause @ knee 

5. Rest 

Accessory: 

3x10-12 DB frog pump, :01 pause @ top, moderate weight (:60 rest between sets) 

https://youtube.com/shorts/y-yo8NBhs0k?si=nGfNWeE2dSSCKlmz

Monday, April 29 - Saturday, May 4

Monday, April 29 

Warm-up: 2:00 easy row (1x) directly into 2 rounds - 4 clusters (start w/ empty barbell) + 6 bootstrappers + 8 alt pistol to bench + 6 inch work w/ push-up + :30 lateral line hops 

Strength: 

In 15:00, build to a moderately heavy single if possible (:90 rest between sets) -

5-4-3-2-1-1

Cluster (clean + thruster) 

https://youtu.be/8XnmnkF9R2Q?si=so1QwQoWKUKPDX6u

WOD: (15:00) 

2:00 AMRAP x5 (1:00 rest between AMRAPs) 

200 meter row + 6 lateral burpees or up-downs over rower 

Max alt pistol squat OR air squat in remaining time 

*Score = total squat reps 

Accessory: 

3x8-10/side feet elevated side plank hip dips (:60 rest between sets) 

https://youtu.be/7qfH2ff6GsQ?si=TU3yPyIqYd4AD6sO

Tuesday, April 30 

Warm-up: 8-6-4 DB Romanian deadlift (start light and build to Strength weight) + trx row + pvc pass through + banded pull-apart + push-up to pike + :30 easy jump rope  

Strength: 

Every :90 x4 (12:00) -

1. 8-10 DB Romanian deadlift (2 @ 75/50 or 50/35 or 35/20) https://youtu.be/Cf3CaHui43A?si=YQD84LvxIBRscB9g

2. :30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=y50aA3yU2ZIUxKt0

WOD: 

10:00 EMOM -

1. 5 strict pull-up + max push-up in remaining time 

2. 30 double under or 60 singles 

@ 10:00 mark go directly into -

2 rounds -

15 kipping pull-up 

20 push-up 

25 double under or 50 singles 

*Score is 1.) total push-ups from EMOM + 2.) time to complete 2 rounds 

Accessory: 

3x12-14 alt med ball dead bug (:60 rest between sets) 

Note: Main focus = lower back smashed to the floor w/ knees at perfect 90 degrees 

https://youtu.be/ALTK3MSvvo4?si=S1fnHul0KR3mJC90

Wednesday, May 1 

Warm-up: 3 rounds - 12 alt toe touch from plank + 10 supine toes-to-rig + 8/side groiner w/ thoracic rotation + 6 DB walking lunge (start light and build to WOD weight) + :30/side banded pec stretch 

WOD: 

In 25:00, complete the following for quality reps @ steady pace (rest as needed) -

4 rounds -

10 toes-to-bar, knees-to-elbow, or weighted v-ups 

100 meter Farmer’s carry (2 @ 50/35 or 40/25 or 30/15) 

—————

3 rounds -

20 DB plank pull through (50/35 or 40/25 or 30/15) 

20 DB suitcase walking lunge (2 @ 50/35 or 40/25 or 30/15) 

—————

2 rounds -

30 sit-up (weighted or GHD if possible) 

30 ft HS walk, or :30 pike hold from bench w/ weight shift or banded hollow rock  

https://youtu.be/C5VlmiNgudI?feature=shared

https://youtu.be/SpdUm2qrhk8?si=K53YRL0F0QX0s-Gd

Accessory: 

Superset the following x3 -

10-15/side banded Pallof rotation + 10-15/side KB weighted side bend @ challenging weight

https://youtu.be/eXoQkPlhUVM?si=EZTuyaIJLsFofwDI

Thursday, May 2

Warm-up:  10-8-6-4 back squat (start w/ empty barbell and build to 65% 1RM) + DB hang power clean (start light and build to WOD weight) + banded row from plank/side + banded good morning + :30 high knees 

WOD: 

24:00 EMOM -

1. 5 back squat @ 65% 1RM + 6 box jump or alt step-up (24/20 in)  

2. 200 meter run (scale to 100) 

3. Rest 

4. 5 DB hang power clean + 6 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

5. Max KB swing (54/35 or 35/20) 

6. Rest 

Accessory: 

3x10-15/side banded side step (:60 rest between sets) 

https://youtu.be/pzQ2M_iY0D8?si=ro4reYjX7TNogGc2

Friday, May 3

Warm-up: 1:00 easy bike (1x) directly into 10-8-6 Bench press (start w/ empty barbell and slowly build) + banded snow angel + alt scorpion stretch + alt plank-up 

Strength: 

12:00 EMOM - 

1. 3-5 bench press (build slightly heavier than WOD weight) 

2. 8-10 v-sit DB bicep curls on bench (2 @ moderate weight)  

   https://youtube.com/shorts/PiwwmaKLfU8?si=TEhHqNwPud8VxzCS

3. Rest 

WOD: 

Every :90 x10 (15:00) for total bike cals  -

10-9-8-7-6-5-4-3-2-1

Bench press (135/95 or 95/65 or 65/45) 

Max bike cals in remaining time 

*No built in rest, so pace yourself on this one

Accessory: 

3x10-15 DB hip thrust from bench @ challenging weight 

https://youtu.be/LxdfGyNBuRU?si=5naFxkedFWzG29hb

Saturday, May 4 

Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (all movements done w/ empty barbell or pvc) + alt thoracic reach/side from low squat + :30/side child’s pose w/ lat stretch + :30 banded pvc hold from hollow https://youtu.be/F_Tr45dImsA?si=8o7alUcw6RG1eo7T

Strength: 

Complete the following every :90 x6 (9:00), building to a moderate complex -

1 power snatch + 2 hang power snatch + 3 overhead squat 

Parnter WOD: 

20:00 AMRAP (you go, I go) - 

9 goblet squat (50/35 or 40/25 or 30/15) 

6 alt DB snatch (same weight as above) 

3 bar muscle-up, jumping bar muscle-up, or 6 pull-up

*Partner A completes 1 full round then rests while Partner B completes 1 full round 

Accessory: 

1-2 rounds - :30/side banded lat stretch + :30/side banded pec stretch + :30/side banded hip flexor stretch + :30/side banded hamstring stretch + :30 banded cat cow

Monday, April 21 - Saturday, April 27

Monday, April 22

Warm-up: 8-6-4 alt KB bench press from hollow (light weight) + pvc pass through + banded pull-apart + push-up to pike + :30 easy row or ski 

Strength: 

Every :90 x4 (12:00) -

1. :30-:60 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/fkCkiP_CMUs?si=nIjy-eWZFWfhtelq

2. 10-12 alt KB bench press from hollow (2 @ 54/35 or 35/25 or 25/15)  https://youtu.be/QTSlQi-WHR8?si=GsLpfNrPkUxPuMiN

WOD: 

20:00 AMRAP - 

Max calorie row or ski 

*Every 500 meters, complete 4 bar muscle-up or 8 pull-up 

Accessory: 

Accumulate 30-50 banded face pull 

https://youtu.be/zt8EqEGoX6o?si=MM-B6Imzw-vd3WOa

Tuesday, April 23

Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to Strength weight) + bootstrapper + alt toe touch from plank + :30 easy jump rope 

Strength: 

E2MOM x6 (12:00) -

3 power clean @ 80% 1RM or (7/10 RPE) + :30 barbell rollout or plank on barbell 

*Reps do not need to be touch-and-go; take :10 rest between singles if needed 

https://youtu.be/80wyM461lec?si=MmFl3hNlZb1Al5QV

WOD: 

For time - 

50 air squat 

400 meter run 

30 sit-up 

20 burpees or up-downs 

100 double under or 150 singles 

20 burpees or up-downs 

30 sit-up 

400 meter run 

50 air squat 

Accessory: 

Accumulate 30-45/side - side plank w/ knee drive 

https://youtu.be/9XtKtWU3cjc?si=KGQmbFBPOFJhiZSZ

https://youtube.com/shorts/aZVvKi6ZnCA?si=mf15nsG35IRTWB47

Wednesday, April 24

Warm-up:  2 rounds - 12 supine toes-to-rig + 10 alt scorpion stretch + 8 banded good morning + 6 strict press (empty barbell) + 4 dual DB snatch (light weight) 

Strength: 

In 15:00, complete the following x6 (:90 rest between rounds) -

8-8-6-6-4-4

Strict press (start light and slowly build to challenging set of 4 if possible) 

WOD: 

E2MOM X8 (16:00) for quality reps -

6 dual DB snatch (2 @ 50/35 or 40/25 or 25/15) 

8 push-up on DB’s 

10 toes-to-bar, knees-to-elbow, or v-ups 

https://youtu.be/WILPdCTo-3w?si=VsQy6pmYGsHH06m3

Accessory: 

2x :30/side banded trap stretch + :30/side banded lat stretch + :30/side pigeon stretch 

Thursday, April 25

Warm-up:  :60 easy bike (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + alt Cossack squat + alt reverse Samson + banded single leg RDL/side 

Strength: 

In 14:00, superset the following x4 (:90 rest between supersets) -

1. :30-:45 DB hip thrust, :02 pause @ top (moderate weight) https://youtu.be/LxdfGyNBuRU?si=CYsXi5QylAvm_q04

2. 6-8/side single leg KB RDL w/ knee drive (moderate weight) https://youtube.com/shorts/fkSRi40aTo8?si=zAr7RERzmLj20zfF

WOD: 

E2MOM x8 (16:00) for total bike cals -

8 back squat (135/95 or 95/65 or 65/45) + x bike cals (see below)

1.  8/6 cals (or :10 bike) 

2. 10/8 cals (or :20 bike) 

3. 12/10 cals (or :30 bike) 

4. 14/12 cals (or :40 bike) 

5. 16/14 cals (or :50 bike) 

6. 18/16 cals (or :60 bike) 

7. Max cals 

8. Max cals 

Accessory: 

Accumulate 1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch 

Friday, April 26

Warm-up: 2 rounds - 5 Pendlay row (light weight) + :30/side child’s pose w/ lat stretch + 5/side split stance squat + :30 chest opening stretch + 10 plate hops (45#) 

Strength: 

Every :90 x5 (15:00) -

1. 9-7-5-5-5 Pendlay row (start light and build to challenging set if possible) https://youtu.be/O9v7sb3JAPk?si=8sp2GgZL3dyxmdBc

2. 8-10 DB lat pullover @ moderate weight

WOD: 

10:00 AMRAP - 

2-4-6-8-10-x

KB goblet lunge (54/35 or 40/25 or 35/20) 

Box jump or alt step-up (24/20 in) or plate hops 

*Continue to add 2 reps to each movement until time is up

Accessory

Accumulate 50-75 banded lat pull-down 

Saturday, April 27 

Warm-up:  8-6-4 bench press + KB deadlift (start light and build to WOD weight) + banded snow angel + KB hip opener stretch/side + alt quad stretch + alt calf stretch + :30 easy jump rope 

Partner WOD: 

For time (you go, I go) -

Buy-in: 400 meter run (together) 

150 double under or 250 singles 

100 bench press (135/95 or 95/65 or 65/45) 

100 KB deadlift (2 @ 54/35 or 40/25 or 25/15) 

150 double under or 250 singles 

50 bench press (same as above) 

50 KB deadlift (same as above) 

150 double under or 250 singles 

Cash-out: 400 meter run (together) 

*Partners split reps evenly

Accessory: 

3x6-8/side - 1-arm KB Sorenson row (light/moderate weight) 

https://youtube.com/shorts/BEMfeiCrVso?si=YkLYVsPZFbF5QG25

Monday, April 15 - Saturday, April 20

Monday, April 15 

Warm-up: 2 rounds - 10 banded good morning + 8 alt groiner + 6 muscle clean + 4 alt lunge + 6 strict press (start w/ empty barbell and slowly build) + 8 tempo ring row + 10 pvc pass through   

Strength: 

15:00 EMOM - 

1. 1 Curtis P complex (start light and build to challenging weight if possible) https://youtu.be/FVMFhQE7Mow?feature=shared

2. :30 banded pvc hollow body push down (static hold)  https://youtu.be/F_Tr45dImsA?si=sIhwRJcXw0NdXmSf

3. Rest 

WOD: 

4 rounds for quality reps @ steady pace -

8 hang power clean (135/95 or 105/75 or 85/55) 

8 front rack reverse lunge (135/95 or 105/75 or 85/55) 

4 bar muscle-up, or 8 chest-to-bar pull-up or other challenging pull movement 

Accessory: 

Accumulate 1:00/side banded trap stretch + 1:00/side child’s pose w/ lat stretch 

https://youtube.com/shorts/xXbmJoQEc9M?si=TySmpUOYfTAiHllN

https://youtu.be/B8Z29sfQDI8?si=4IXl1qqDgtrTYwwF

Tuesday, April 16 

Warm-up: 2:00 easy row or ski directly into 8-6-4 - banded bent over row + banded pull-apart + push-up to pike + DB bench (light weight) + scorpion stretch/side 

Strength: 

In 15:00, superset the following x4 (:90 rest between supersets) - 

1. 8-10 KB RDL w/ row (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/NRo2ue7W-Kk?si=Ogn8CxF8ZsECXpwG

2. 8-10 KB push-ups (same KB’s as above)  https://youtu.be/6aMmSehlZTk?si=Ny5t1Fwu-6hx6nd7

WOD: 

Every :90 x8 (12:00) for total bench press reps -

200 meter row or ski 

Max DB bench press reps (2 @ 50/35 or 40/25 or 30/15) 

*There is no built in rest for this WOD, so grab a quick break as needed; don’t come out too hot - pace yourself

Accessory: 

Accumulate 1:00/position - 3-way banded shoulder stretch 

Wednesday, April 17 

Warm-up:  10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt quad stretch + :30 easy jump rope 

Strength: 

Every :90 x4 (12:00) -

1. 6 back squat @ BW, 3/4 BW, or 1/2 BW

2. :30-:45 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo?si=j5QMs6k47mV8sMvY

WOD: 

“Annie”

For time -

50-40-30-20-10

Double under (or 100-80-60-40-20 singles) 

Sit-up

*Expected times = beg 10-12; int 8-10; adv 7-8; elite < 6:00

**Rx+ option = GHD sit-ups (add 5:00 to expected times) 

Accessory: 

3x8-10/side - banded X walk 

https://youtu.be/LRkZTWs5RZE?feature=shared

Thursday, April 18

Warm-up:  2:00 easy bike (1x) directly into 3 rounds - :30 HS hold or pike hold from bench or plank + 6 alt DB snatch (light weight) + 4 inch worm w/ push-up 

Strength: 

In 14:00, complete the following x4 (:90 rest between rounds) - 

1. 8 alt DB snatch (start moderate and build to heavy set of 8 if possible) 

2. 30 ft handstand walk or :30 pike hold from bench w/ weight shift or :45-:60 challenging plank 

   https://youtu.be/C5VlmiNgudI?feature=shared

WOD: 

For time (1:1 work/rest ratio) -

9-12-15-21-15-12-9

Bike calories 

*Scaling option = 6-9-12-15-12-9-6

Accessory: 

3x8-10 cable tricep pull (:60 rest between sets) 

Friday, April 19 

Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt pistol squat to bench + 8 strict press (empty barbell) + 6/side runners lunge w/ thoracic rotation + :30 high knees 

Strength: 

12:00 EMOM - 

1. 12-16 alt pistol squat 

2. 2-4 push or split jerk (start light and build to WOD weight) 

3. Rest 

WOD: 

E3MOM x6 (18:00) -

200 meter run 

12 toes-to-bar, knees-to-elbow, or v-ups

6-5-4-3-2-1 push jerk or split jerk (from rack) 

*Weight suggestions -

Round 1 - 6 @ 135/95 or 95/65 or 45/35 

Round 2 - 5 @ 155/105 or 115/75 or 65/45 

Round 3 - 4 @ 165/115 or 125/85 or 85/55 

Round 4 - 3 @ 175/125 or 135/95 or 95/65 

Round 5 - 2 @ 185/135 or 155/105 or 105/75 

Round 6 - 1 @ 195/145 or 165/115 or 125/85 

Accessory: 

3x 10-15 GHD hip extension (:60 rest between sets) 

Saturday, April 20 

Warm-up:  6-4-2 deadlift + muscle clean (start w/ empty barbell and build to WOD weight) + alt thoracic rotation from low squat + burpee broad jump + :30 figure 4 stretch/side 

WOD: 

30:00 EMOM for total wall balls - 

1. 6 hang power clean (135/95 or 95/65) + 6 lateral burpees over barbell 

2. 8 deadlift (135/95 or 95/65) + 8 box jump or alt step-up (24/20 in) 

3. Rest 

4. Max wall ball (20/14 or 14/10) 

5. Rest 

Accessory: 

3x8-10 Russian push-up or alt plank-up (:60 rest between sets) 

https://youtu.be/5HyAudsim6Y?si=S0Twp_thpvyCviJ1

https://youtu.be/jF3wvzUUw7s?si=LUFz3dC7A8WP-txd