April 2024

5-4-3-2-1 minutes Max Distance Run -rest 1 min between sets-

For Time 15-12-9-6-3 Devil’s Press (50s/ 35s) 45-36-27-18-9 Sit-ups

5 Sets: Minute 1: 10 Back Squats (60-65%) Minute 2: Max Air Squats Minute 3: Recovery Bike (slow-moderate) *score air squats each round

2 RFT 20 Strict Pull-ups (supinated grip) 40 Bench Dips 60 V-ups

5 Sets (each for time) 50′ DB Front Rack Walking Lunge (50s/35s) 12 DB Front Squats (50s/35s) -rest 1:1 between sets- *rest as needed before Part 2

Partner WOD (Teams of 2) For Time 100 Burpees Over Rower 100/80 Cal Row *one partner works at a time

15 min AMRAP 1-2-3 Rope Climbs (or 5-10-15 Elevated Ring Rows) 5-10-15 Cal Air Bike (Women 4-8-12) *restart after 3 climbs, 15 cals

7 min AMRAP 5 Box Jumps (30″/24″) 7 T2B 9 Wall Balls (20/14)

For Time 75 Bench Press (135/85) *every time you break, complete 10 DB Bent Over Rows (50s/35s) -rest 5 mins- 75 Ring Rows *every time you break, complete 10 Bench Dips

For Time 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24″/20″) HSPUs