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tm2

Part A.) 4rds (3min each) 15 Pull ups 10 Power Cleans(135/95) Max Cal Row 2min rest Part B.) 3rds NFT 20 Hollow Rocks 30 Sit ups :20 L-sit

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Friday, April 19th

tm2

Friday Part A.)4rds NFT              50ft Sled Push              12/8 AB Cal(AFAP)              16 GHD’s Part B.) “Karen”12min Cap                 150 Wallballs(20/14) Flexibility: Quads

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Thursday, April 18th

tm2

Thursday  Part A.) Deadlifts(off red plates)               5-5-3-3-3-3 Part B.)For Time               60 KBS(70/53)              90 Sit ups              20 Ring Muscle Ups  Flexibility: Low Back

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Wednesday, April 17th

tm2

Wednesday Part A.) Strict Press Build to a 1rm(15min Cap) Then do 2 Max sets Push press at your strict press weight(MUST be a push press, No push jerks) Part B.) 20 min EMOM 1. 5 Bench Press(165/115) 2. 18/15 Cal row 3. 3 Rope Climbs 4. Rest Flexibility: Forearms/Hamstrings

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Sunday, April 14th

tm2

Part A.) 3rds NFT 40ft HS Walk(scale 20 Shoulder Taps) :20 Hanging L-sit 12 Parallette Shoot Throughs Part B.)2rds for time* 30 T2B 60 Cal Row 30 T2B *E2MOM 5 Squat Cleans(135/95)

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Friday, April 12th

tm2

Friday Part A.) 4 rds NFT 4 Rolls to Candle Stick :20 Ring Support Hold 5-10 Ring Dips Part B.)For Time 800m Run 40 Clean and Jerks(95/65) 40 Box Jumps(24/20) 40 Burpee Pull ups 800m Run

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