Apr | 1

2

• 5 RFT: Clean & Jerks, Box Jump Overs, Sit-ups and 200 m

3

• Front Squat 3-3-3-3-15
• 6 RFT: Sled Pushes and Rests

4

5

• Run 1 mi TT
• AMRAP 10 mins: Kettlebell Swings and Push-ups
• AMReps 5 mins: Deadlifts, Bar Facing Burpees, Deadlifts and 13 more
• Every 1 min for 18 mins: Clean & Jerk

6

7

• Alt EMOM 24 mins: Push Press, Sled Pushes, Rope Climbs and Assault Bike Calories

8

9

10

11

• 5 RFT: 403 m, Deadlifts, Pull-ups and Burpee Box Jumps

12

• Alt EMOM 21 mins: Row Calories, Sit-ups and Single Dumbbell Hang Clean & Jerks

13

14

• FT: 800 m; 3x Front Squats, Burpees and Pull-ups; 600 m

15

16

17

• Every 1:30 for 15 mins: Clean & Jerk
• Row 2500 m TT

18

• 3 RFT: 603 m, Deadlifts and Wall Balls

19

• AMRAP 18 mins: Sit-ups, Dumbbell Snatches, Burpees and 7 more

20

21

• AMRAP 7 mins: Row Calories and Thrusters
• AMRAP 7 mins: 70 m and Kettlebell Swings

22

24

25

26

27

28

29

30

May | 1

2

3

4

5