MONDAY 4/28
STRENGTH:
Establish 1RM Overhead Squat
METCON:
"Nancy"
5 Rounds
400M Run
15 Overhead Squats @ 95/65

TUESDAY 4/29
STRENGTH:
EMOM12
5 Deadlifts @ 80%
METCON:
5000lbs/3500lbs Ground to Overhead for time
*You choose the weight and the movement

WEDNESDAY 4/30
METCON:
"Fight Gone Bad"
3 Rounds
1 minute at each station
Wall Balls @ 20/14
SDHP @ 75/55
Box Jumps @ 20"
Push Press @ 75/55
Calorie Row
1 minute rest
*Count total reps across all rounds and movements.

THURSDAY 5/1
STRENGTH:
Establish 1RM Axle Bar Snatch
METCON:
AMRAP10
1 Rope Climb
10 KB Swings @ 70/55

FRIDAY 5/2
STRENGTH:
"Lynne"
5 Rounds
Max Rep BW Bench Press
Max Rep Strict Pull-ups
*Rest as needed between rounds.
METCON:
15 to 1
Calorie Row
Burpees

SATURDAY 5/3
Partner Workout:
100 Wall Balls
Prowler Mile @ 90/45
*Only one person may work at a time.