Programming April 22nd - April 28th

Monday
3 rounds for time
500m row
100 double unders f(50)
20 Thrusters s(65/45) f(45/35)

*courtesy Crossfit.com*

Tuesday
Deadlift 
10x 3 sets every 3 minutes (same weight throughout)

5 sets each for time
50m prowler Push s(140/100) f(100/70)
100m shuttle sprint
Rest 2 minutes after each set

*shuttle sprint is 50m down and back*

Wednesday
Triathlon
Row 2000m
Bike 100/70
Ski 2000m

Thursday
EMOM 16
Even-  Jump Lunge x 12
Odd- Max strict Pullups f(low bar)

12 minutes to find max weight
5 Hang Power clean
5 Front Squat
5 Power Jerks

*All 15 reps must be unbroken*
*Score is max weight*

Friday
4 Rounds for time:
21 DB Hang Squat Cleans s(50/35) f(35/20)
15 burpees over DB
9 bar muscleups f(12 pull-ups)

Saturday
25 minute AMRAP
Partner 1- Max cal row, bike or ski

Partner 2- 
12 DB Shoulder to OH s(50/35) f(35/20)
12 Box Step Over 24/20 s(50/35) f(35/20)

Partner 3- Rest

*rotate when 1 round is completed*

Sunday
Get outside and be Rad

Accessory
Strength
3 Sets
Kossack squat x 8/side alternating
KB Romanian Deadlift x 8
+
Back Squat
10 x 1 set at 60%
8 x 1 set at 65%
6 x 1 set at 70%
4 x 1 set at 75%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3 sets
Strict Toes to Rings x 10
Side Plank Rotations x 10 per side
Wall Facing Handstand Hold x 30-60 seconds

Aerobic
For Max Sustainable Calories
1 min Row
1 min Bike
1 min Ski
Rest 1:15
x 10 sets