25 April WOD  Strength: 2×7/13 front squat/back squat @55% of FS 1rm WOD: “JT” 21-15-9 Handstand Push ups Ring Dips Push ups

Strength: 5×1 power clean Then  5 min EMOM  3 TNG power clean @80% WOD: 100 KB swings 2/1.5 100 box jumps 24/20 *every 2 minutes complete 5 burpees *extra work 21 L-sit or strict Pullups 

Strength:5×3 push press WOD: 5 rounds 200 m run 10 deadlifts 275/205 20 wallballs 11/10 Extra: 3 rounds of 15 ghd sit-ups 

Strength: 5×1 power snatch Then  5 min EMOM  3 TNG power snatch @80% WOD: 7 rounds 7 STO 155/105 3 rope climbs *extra work Ring dip practice 

WOD: 2×7/13 front squat/back squat @55% of FS 1 rm WOD: 4×30 cal row  Rest 1:30 between rounds Then 2 min rest 150 double unders for time 

“McGhee” Complete as many rounds in 30 minutes as you can of: 275/185 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24/20 inch box

Strength: 5×1 hang clean then 7 min EMOM  1 every :30 at 70% WOD: 3 rounds  500 m row or 400 m run 7 power clean 205/140 14 strict ring dips *extra work 3 sets of ME Pullups OR 50 Pullups (if you hit 50 Pullups in 3 sets or less stop)

WOD: 50 bar facing burpees for time  2 min rest Then  4 rounds  Overhead DB/KB carry 50 Yds Farmers carry DB/KB 50 Yds  2 min rest Then  5×1 split jerk 

Strength: 5×1 hang snatch then 7 min EMOM  1 every :30 at 70% WOD: 24-21-18 Thruster 115/75 Toes 2 bar  *extra  3 min cumulative weighted plank hold 

5k run