Monday 4/30/18..... AMRAP- press, swings, burpees

Conditioning: AMRAP-20

10 push press
10 KB swings
10 burpees

Sunday 4/29/18..... box squats

#1. Box squats: 5-5-4-4-3-3

#2. Conditioning: 4 rounds for time

     200 meter farmers walk
     5 back squats
     10 stone to shoulder
     20 Dubs

Saturday 4/28/18..... the Chief

             The Chief - 5 Rounds

AMRAP-3

3 power cleans
6 push ups
9 squats
Rest 1 minute

Friday 4/27/18.... power cleans

#1. Strength: 5 rounds

                   :15 seconds push press
                   Rest 60 seconds


#2. Conditioning: one time through

        90 Dubs
        9 power cleans
        9 pull ups

        60 dubs
        6 power cleans
        6 pull-ups

        30 Dubs
        3 power cleans
        3 pull-ups

Thursday 4/26/18.... front squat

Conditioning: 5 rounds

     5 front squats
     15/10 calorie assault bike
     10 burpees
      Rest 90 seconds

* each round is an all out sprint

Wednesday 4/26/18..... deadlift

#1. Deadlift. 4x3

#2. Conditioning:

     1-2-3-4-5-6-7-8-9-10

Deadlifts
* 10 Wallballs after each round

Tuesday 4/24/18.... shoulder press

#1. Shoulder press 3x3

#2. AMRAP-15

     17 shoulder press
     17 calorie row