April 2025

3 Rounds12 Box Step ups (24″/20″)12 Pull Ups-into-3 Rounds8 Box Jumps (24″/20″)8 Chest to Bar Pull Ups-into-3 Rounds4 Box Jumps (30″/24″)4 Bar Muscle Ups

For Time 15/12 Calorie Air Bike30 GHDs (Or V-Ups)30/24 Calorie Air Bike30 GHDs (Or V-Ups)45/36 Calorie Air Bike30 GHDs (Or V-Ups)60/48 Calorie Air Bike

5 RFT 10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Wall Balls (20/14)

7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Strict Handstand Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max Dumbbell Bench Press (2×50/35)

2:00 AMRAP10 Front Squats (135/95)10 Box Jump Overs (30″/24″)Max Reps Chest to Bar-Rest 2:00 between sets- *Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.

For Time 100-75-50Double Unders 50′ Dumbbell Walking Lunge (50s/35s)15-10-5Push Up + Renegade Row (50s/35s)

Every 5:00 (5 sets)20/16 Calorie Row15/12 Calorie Air Bike200m Run

For Time 50 Deadlifts (225/155)50 Bar Facing Burpees-Partition as desired-

For Time 10 Thrusters (95/65)20 GHDs (Or V-Ups)10 Thrusters (95/65)20 Toes to Bar10 Thrusters (95/65)20 Toes to Bar10 Thrusters (95/65)20 GHDs (Or V-Ups)10 Thrusters (95/65)

For Time 21-18-15-12-9-6Deadlifts (185/125)GHDs (or V-ups or Stick Sit-ups)