04 21 23

P

A. q(2:30) x 5
2 SC + 1 HSC +1 Jerk
*Starting at 70% and increasing each round
*complete all 3 cleans as quick singles, not u/b reps

F

A. q(2:30) x 5
3 position HPC + 1 Jerk or PP
*recovery bike between rounds at RPE 6

B. q(3:00) x 5
200m Run
15 T2B or 10 V-ups
10 Thrusters 95/65 or DBs
*aim to complete rounds by 2:30
*select a thruster weight you can complete each round of 10 reps u/b

C. Tabata [12]
Ring Dips
Banded Pull-aparts
Side Plank Hip Taps
*Tabata interval is 20sec of work followed by 10sec of rest for 8 intervals

04 20 23

FT, T(2-3):
100 cal Bike (Echo or BikeErg) + 50 Cal Ski or Run *
REST [4]
75 cal Bike + 35 Cal Ski or Run*
REST [4]
50 cal Bike + 25 Cal Ski or Run*
REST [4]
25 cal Bike + 12 Cal Ski or Run*

* 2PW, split anyhow, switch anytime. Teams of 3 will have 1 partner resting.
**During Rest [4]: Perform 2×8: Prone ATYT

04 19 23

A. 00:00-10:00 Establish a 5RM sPress
10:00-12:00 REST
12:00-18:00 q(1:30) x 4
3 sPress @ 80% of 5RM

B. FT [14]
50 alternating DB Snatch or Hang DB Snatch
40 single DB OH WL steps or BW WL steps
30 CTBPU or 15 sCTBPU
40 single DB OH WL steps
50 alternating DB Snatch