April 2025

Every 2:30MOM Push Press x 3 @ 70%, 75%, 80%, 85%Push Jerk x 2 @ 75%, 80%, 85%, 90%Split Jerk x 1–2 @ 80%, 85%, 90%, 95% Part B ACCESSORY3-4RFQ:10 BB Bent Over Rows15 DB Front Raises*90 sec rest in between sets

EMOM x 40 (5 Rounds)200m runAMRAP pull-ups200m runAMRAP push-ups200m runAMRAP air squats200m runRest Levels:6/5: Weighted; send it (knowing you may fall off)4/3: Stay consistent throughout 5 rounds (shoot for same # of reps for pull-ups/push-ups/air squats); can scale run distance if needed2/1: Keep moving; can scale run distance if needed

FOR TIME – Working 2 Mins On: 1 Min Off (~25 mins) 50/40 cal row50 wall balls50 burpees over the rower25 devils press50 burpees over the rower50 wall balls50/40 cal row

WOD: Part A MAIN – Lower Body Barbell Complex (building on the last couple weeks?)E3MOM x 6 sets (18 mins)2 (reps for each set) x 1 Deadlift, 1 Squat Clean, 2 Front Rack Lunges (1/leg) Level 6/5: Build to something heavy across the 6 setsLevel 4/3: Build to moderate; stay consistent across most setsLevel 2/1:

Lower body strength Every 2min for 15 sets (30min) – deadlifts + 3 jump tall box jumps after each set 3 deadlifts @ 35%3 deadlifts @ 45%3 deadlifts @ 55%3 deadlifts @ 65%3 deadlifts @ 75%2 elevated deadlifts (1 45# plate, for instance) @ 70-75%2 elevated deadlifts @ 75-80%2 elevated deadlifts @ 80-85%2 elevated deadlifts

Team Modified 2013 CF Regional Event 4 Teams of 3, 30min timecap150 wallballs (20#-10’/14#-9′)150 TTB150 pistols150 alt db snatch (50/35) RX: as writtenIntermediate: 14#-10’/10#-9′, TTSomewhere, rig assisted / heel elevated pistols, 35/20Beginner: 14#-9’/10#-8′, HKR, box step ups, 20/10

Upper body strength Part AE2MOM x 5 sets5 Strict pullups (AHAP) Part B5 RFQ8-10 supinated barbell bent over row:30 handstand hold8-10 seated shoulder press20 banded lat pull downs

Murph prep 30min AMRAP 5 shuttle runs (down + back = 1)5 dbl db hang cleans (full squat)10 push ups (hand release)15 dbl db walking lunges Level 6: 50/35, toe pushups, OH walking lungesLevel 5: 40/30, toe pushups, OH walking lungesLevel 4: 35/25, hybrid pushups, front rack walking lungesLevel 3: 30/20, hybrid pushups, front rack

5 rounds for time: Row X distance in as few pulls as possible, perform X jump rope rep for each pull taken. RX: Row 500/350 in as few pulls as possible. After each row, perform 2 DUs for each pull taken.Intermediate: Row 500/350 in as few pulls as possible. After each row, perform 1 DU

Cardio- Murph Prep WOD (34 min total)10:00 min AMRAP200m run10 pullupsrest 2 min10:00 AMRAP200m run20 pushupsrest 2 min10:00 AMRAP200m run30 airsquats score is total rounds 6/5: as written, 4/3: bands, hybrid/knee PU 2/1: ring rows, elevated PU