4.29.21

A. Conditioning

21 minute AMRAP

150m Row

7 Pull-Ups

7 Push Press 75#/55#

7 Kettlebell Swings 35#/26#

150m Row

7 Toes to bar

7 Push-Ups

7 Box Jumps 24"/20"

B. Strength

Back Squat

5 sets of 3 reps @ 12X1 Tempo

(One second down, 2 seconds pause at the bottom, explode up, one second pause at the top)

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20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#

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A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans

5.5.21

A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-