Wednesday - 230414

Strength: Back Squat 5-5-5 Press 5-5-5 Metcon: 3 Rounds: 20 Kettlebell Swings 20 Box Jumps

Tuesday - 220414

Strength: Power Clean 3-3-3-1-1 Metcon: 3 Rounds for time of: Run 400m 21 Hand Release Push-ups 5 Clean and Jerks (60/40kg)

Monday - 210414

Skill: Hand Stand Pushups Strength: Back Squat 4-4-4-4 Metcon: 2 Rounds for time of: 10 SDHP (40/20kg) 10 WallBall Shots (10/6kg) 20 Kettlebell Snatches (24/12kg) 20 Box Jumps And then: 30 Burpees

Sunday - 200414

Strength: DeadLift 3-3-3-3-3 Metcon: 5 Rounds: Sprint 200m 5 Chest to bar 10 Clapping Pushups 15 Jumping Squats

Saturday - 190414

Strength: Find your 1RM Thruster Metcon: 60 Thrusters for time (50% of 1RM) *Every time you drop the bar, perform 7 toes to bar*

Friday - 180414

Skill: Power Clean Strength: Overhead Squat 5-5-5 Metcon: 5 Rounds for time: 6 HSPU 12 Chest to bar 24 overhead Weighted walking lunges (20/10kg)

Thursday - 170414

Skill: Power Clean Metcon: Run 400m Then: "Annie" 50-40-30-20-10 DoubleUnders Situps Then Run 400m

Wednesday - 160414

Skill: Power Clean Metcon: AMRAP in 13min of: 4 Power Cleans (60/40kg) 8 WallBall Shots (10/6kg) 200m Run

Tuesday - 150414

Metcon: "10 Plagues of Panda!" For time: 1 - Wall Climb 2 - DeadLifts (120/70kg) 3 - Toes to bar 4 - Burpees 5 - WallBall Shots 6 - Pistols 7 - Box Jumps 8 - Pullups 9 - Kettlebell Swings 10 - DoubleUnders * After completing the

Monday - 140414

Skill: Power Clean Strength: Back Squat 4-4-3-3-3 Metcon: 5 Rounds: 7 Shoulder to overhead (40/20kg) 10 Ring Dips Run 200m

Sunday - 130414

Skill: Thrusters Metcon: "Fran" 21-15-9 Thrusters (43/30kg) Pullups

Saturday - 120414

Skill: Hang Power Clean Metcon: 14min AMRAP of: 7 Hang Power Cleans (60/35kg) 15 ABMAT Situps 30 DoubleUnders