4.18.24
For Time 5-4-3-2-1 Power Cleans (185/125) 10-8-6-4-2 Burpee Broad Jumps (4’/3′)
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
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
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