Monday 4/7

Part A)
Full squat clean. Work to best touch and go (tag) triple. 10-12 min. Drop 20% and do 1 ME 2 min set.

Part B) Gymnastics

5 x Ring Dips (hold at the top for 5 sec)
10 x TTB

7 min AMRAP

Part C) Conditioning

10 x HSPU regional standards (or 3 wall walks, nose and toes)
250 Meter Row
10 x Burpees

Rest 1:1

5 rounds

Friday 4/3

#TGIMOF

Conditioning:

5x Pull Ups
10x Air Squats
AMRAP 12 min

With

7x Bench Press (#95#65)
EMOM

Thursday 4/3

Part Everything)

60 Cal Row

2 Min AMRAP
10x Back Squat #135#95
10x Burpees
Rest 1 Min 

2 Min AMRAP
15x Ring Rows
15x Box Jumps
Rest 1 Min

2 Min AMRAP
20x DU
20x Sit Ups
Rest 1 min

3 rounds bam!

Wednesday 4/2

Part A) KBS
-EMOM till you are unable to keep up with the reps
-Add 3 reps every min
-You can use the first few rounds as a good lil warm up. =-) It won't feel like a warm up after that.

Part B) Hand Stand Holds, Iso Pull Ups, Super Slow TTB

-30 sec HSH
15 Sec Recovery
-30 Sec (or ME) Iso Pull Ups
15 Sec Recovery
-30 Sec SSTTB
15 Sec Recovery
-4 rounds

Part C) Benchmark
"Isabel"

Tues 4/1

Part A) Dead Lift
3x3 work three heavy sets. Leave something in the tank on the last set. Example: you pull three but you could get 4 and if you had to (gun to head) you could get 5.
90 sec rest

Part B) Lunges, Rows
Front Rack Lunges
3x20 AHAP
60 sec
3 Point DBell Row
3x10 AHAP
60 sec rest

Don't take to much time between B and C...don't give yourself a chance to warm down.

Part C) Gymnastics, Wall Ball
7 MUs
25 wall balls
4 Rounds for time