Programming April 28th- May 5th

Monday- 
Deadlift
3 every 1 min for 3 sets
Rest 1 minute
*build during rest 
x 3 sets

DT
5 rounds for time
12 Deadlifts s(155/105) f(95/65)
9 Hang Power Cleans
6 Shoulder to OH

Tuesday-
For time:
50 strict pullups 
1000m row
100 pushups
1000m row
150 air squats

*sport is with vest*

*adapted from crossfit.com*

Wednesday-
EMOM 16
Even- Row cals s(15/12) f(12/9)
Odd- Max Toes to Bar f(kipping knees to waist)

3 minute AMRAP
20 DB Hang Power Clean s(50/35) f(35/20)
20 box Jump Overs s(30/24) f(24/20)
Max Alternating Pistol Squats
Rest 2 minutes
x 3 sets

*score is total reps*

Thursday
Partner workout for time:
Each partner takes turns completing the following on the Assault Bike:
Fitness:
10/7 cals
20/14 cals
30/21 cals
40/28 cals
30/21 cals
20/14 cals
10/7 cals

Sport:
15/12 cals
30/24 cals
45/36 cals
60/48 cals
45/36 cals
30/24 cals
15/12 cals

Friday
3 Rounds for time:
6 Power Cleans s(135/95) f(95/65)
12 Thrusters s(135/95) f(95/65)
24 Chest to bar f(pullups)

Saturday
20 minute Partner AMRAP 
50 wallballs s(30/20) f(20/14)
20 Partner wallball situps s(30/20) f(20/14)
50 DB snatches s(50/35) f(35/20)
20  Partner wallballs situps

Sunday
Get outside and be Rad

Accessory
Strength
3 Sets
Lateral Box Step Ups x 8/side- not alternating
Single Leg Glute Bridge at tempo 20X2 x 8/side
+
Front Squat
5 x 1 set at 60%
5 x 1 set at 70%
5 x 1 set at 70%
5 x 1 set at 70%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Single Arm Ring Row x 8-10/arm
Russian Twist x 20 per side
Weighted Plank x 60 seconds

Aerobic
For Max Sustainable Calories
1 min Row
1 min Bike
1 min Ski
Rest 1:00
x 10 sets