Programming April 1st - April 7th

Monday- 
Deadlift
3 reps x 10 sets every 90 seconds

AMRAP 12
9 Devil Press s(50/35) f(35/20)
18 Toes to bar
27 Box step ups 24/20

Tuesday-
Nasty Girls 
3 rounds for time
50 Air Squats
7 ring mu f(14 pullups)
10 hang power cleans s(135/95) f(95/65)

Wednesday-
EMOM 16
Even- Row cals s(15/12) f(12/9)
Odd- Max Pushups s(rings)

AMRAP 15
6-9-12-15-…
Shoulder to OH s(135/95) f(95/65)
Front squats  s(135/95) f(95/65)
*row 250m between sets*

Thursday
For time with partner
1.5 mile Farmer carry s(1.5/1) f(1/.75)
1.5 mile Dball carry s(100/70) f(70/50)
*both partners working at the same time*

Friday
Every 3 minutes for 6 sets
5 Squat Snatch s(185/125) f(115/75)
12 Burpee over bar
Max cal Bike or row

*score is cals*

Saturday
25 minute AMRAP
Partner 1 -
1 round of: 
21 Kb swings s(2/1.5) f(1.5/1)
15 wallballs s(30/20) f(20/14)
12 Chest to bar f(pullups)

Partner 2:
Run 400m

*switch when both partners are complete*

Sunday

Get outside and be Rad

Accessory

Strength
Push Jerk
x5 x 2 sets
x 3 x 2 sets 
x 1 x 2 sets
+
Front Rack Barbell Reverse Lunge
x 8 x 3 sets (alternating legs)
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
4 sets
10-12 strict toes to bar
10-12 Ring Rolllouts
Wall Facing Handstand Hold x 1:00

Aerobic
For Max Sustainable Calories
1 min Row
1 min Bike
1 min Ski
Rest 1:45
x 10 sets