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Lift E2MOM 3 BTN push press + 2 overhead squat Goal for most is to build to ~70-85% of 1RM Push press. 45%55%65%75%75-80%75-85%75-85%75-85%75-85%75-85% Accessory: EMOM 3 rds20-30 Hollow hold Banded lat press downs10 Seated Banded face pulls

Mary/Cindy

Ruck run

100 double db devils press w/5 cal echo bike E10MOM April Fools! 10 KBRDL + 6 jump squats E3MOM (5 rds) 3 RFQ5 Bulgarian split squats:30 Copenhagen plank holds (ea side)10 kb goblet squats

30 min AMRAP 50’ back rack carry (100%+ max)6 alt sandbag cleans6-10 DB sit-upsRecovery bike

In teams of 3: AMRAP 20 min: Station 1: 50 m sled pushStation 2: AMRAP HSPUStation 3: recovery bike Level 6: 4×45#/2×45# plates, strict HSPULevel 5: 4×35#/2×35# plates, kipping HSPULevel 4: 2×45#/1×45# plates, 1 abmat kipping HSPULevel 3: 2×35#/1×35# plates, toes on box HSPULevel 2: 2×25#/1×25#, knees on box HSPULevel 1: 1x 25#/1×15#, seated DB

Bench Press + Rope Climb E3MOM x 5 sets (15 min)5 Bench Press (pause)1-3 Rope Climbs working at 75-85% of push press max Level 6: 85% bench, legless rope climbsLevel 5: 80-85% bench, 3 rope climbsLevel 4: 80% bench, 1-2 rope climbsLevel 3: 75% bench, 1 rope climb to 12′Level 2: 75% bench, rope lowersLevel

For time:21 Cal Row1 round DB DT (50/35#)18 Cal Row1 round DB DT15 Cal Row1 round DB DT9 Cal Row1 round DB DT *timecap 25 min Level 6: 50/35#Level 5: 40/30#Level 4: 35/25#Level 3: 30/20#Level 2: 20/15#Level 1: 15/12#1 round of DT: 9 Deadlifts, 6 Hang Power Cleans, 3 S-OH

Every 4 min, for 20 min (5 sets):400m run1 round of Cindy:5 pull ups10 push ups15 air squats *stimulus is to have ~:45-1:00 of rest each round. Scale to a level that allows for this.*Active recovery on bike in remaining time Level 6: 400m, 20/14# weight vest, CTB pull upsLevel 5: 400m, chin over bar

Box Back Squat + Alternating Jumping LungeE2:30MOM5 @ 45% box back squat + 10 alternating jumping lunge5 @ 55% box back squat + 10 alt jumping lunge5 @ 65% box back squat + 10 alt jumping lunge3 @ 75% box back squat + 10 alt jumping lunge3 @ 85% box back squat + 10 alt