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Day 3  Wednesday 230412   Athletes can start at A, B, or C no more than 4 athletes to a station A. AMRAP 7:00 15/12 cal Ski 20 wallballs Rest 3:00 B. AMRAP 7:00 15/12 cal row 5-7 wallclimbs Rest 3:00 C. AMRAP 7:00 10/8 cal assault bike 7-9 burpee deadlifts 75/50

Day 2 Tuesday 230411   A. 5×3 Overhead or Front squats 1 set every 1:30 x 5 80-90% of last successful weight from 230404 Rest to 10:00 (2:30) then B B. EMOM 20:00 Farmer’s Carry Overhead Lunges nte 45# plate Burpees Rest

Day 1 Monday 230410   A1. 7 Tempo DB bent over row each arm x131, rest to 2:00 then A2 A2. 30sec Hollowbody flutter kicks, rest to 4:00 back to A1 x 3 Rest to 12:00 then B B. 400m run  Rest to 16:00 then C C. For time 1-2-3-4-5-6-7-8-9-10 Strict press 75/55 GHD or

Day 7 Sunday 230409 RedShed Rest Day

Day 6 Saturday 230408 Coach’s choice Classes 7, 8, 9am

Day 5 Friday 230407   A. :30 work/ 1:00 rest, AMRAP each movement  Double unders Hang power snatch 95/65 Pu/c2b/mu Hspu or z-press Thrusters 95/65 Rest an additional 3:30 then B…

Day 4 Thursday 230406 5:30pm Olympic Lifting   A. 1 set every 5:00 x 5 750m or 500m row/ski + 1 round Cindy 5 pull-ups 10 pushups  15 air squats B. Yoga

Day 3 Wednesday 230405   A. 1 set every 3:00 x 10 5-7 unbroken t2b 5 burpees over barbell lateral *3 tng power cleans 10 air squats *build barbell every other round,  if you fail a lift immediately perform wall sit until 1:30

Day 2 Tuesday 230404   A. 5×3 overhead or front squats 1 set every 1:30 x 5 Build to 5 rep weight from previous week by set 2 or 3 then continue to build in remaking sets for a heavy 3 Rest an additional 2:30 after 5th set, then B B. For time, partition as

Day 1 Monday 230403   A1. 8 dual DB deadlifts, rest TOM then A2 A2. 5 CGBP, rest to TOM then A3 A3. Strict Pulling Set 1: Max unbroken strict pull-ups nte 12 (overhand grip) or ring rows nte 15 Set 2 & 3: match reps from set 1 in a few sets as possible