April 6-12 Weekly workouts.

Monday April 7

Warm up

2 rnds
200 meter run
10 dowel overhead squats
5 medball cleans
5 pull ups
5 box jumps

Heavy Lift

5-5-3-3-3-1-1-1-1 
Hang Squat Clean

WOD

7 min AMRAP
100 m Sprint
5 burpees

Tuesday

Warm Up

10 min muscle up practice
Warm up
3 rounds
5 squat jumps
2 pull ups

WOD

3 rnds
10 front squats 185/105
10 CTB pull ups
50 burpees

5 rnds
500 m row
1 min rest

Wednesday

Warm up 

Run 800
5x5 50% deadlift

WOD

50-40-30-20-10
Wall Ball
15-12-9-6-3
Deadlift 275/155

3 rnds
20 toes to bar
20 good mornings

Thursday

OFF

Friday

Warm Up

15 partner hops
10 min clean progression practice focus on hip extension
5 min work on Something you hate

Heavy Lift
3-3-3-3-3
Front Squat
5-5-5-5-5
Bench press

WOD
20 min AMRAP
10 shouder press or Handstand push ups
20 pull ups
30 jumping alternating lunges

Saturday

Warm Up

30 KB swings
15 slam balls
15 Light deadlifts

Heavy Lift

2-2-2-1-1-1
Deadlifts

WOD

7 rnds
10 medball cleans
10 situps
5 burpee box jumps