April 2022

12min AMRAP: Buy-in1000m Run or Row or 2.5k Bike Then9 Hang Power Snatch18 Wallball Sit-Ups RX+ Wallball GHD REST 2min 12min AMRAP: Buy-in1000m Run or Row or 2.5k Bike Then9 Hang Power Snatch9 Burpee Toes to Bar **Score is the lower score of the two! Athletes choice on which AMRAP to start with** Loads = 115/75lbs RX+135/95 MRX 95/65lbs Wallballs = 20/14lbs MRX […]

“Skywalker Like Skills” by DB 4 rounds for time: (24min cap) 21 Light Saber Swings 24/16 RX+ 32/24 MRX 20/12 15 Tie Fighter Thrusters 95/65 RX+ 115/75 MRX 75/55 9 Rogue Bar Muscle Ups MRX C2B 7 Hang Solo Squat Snatch 50 Death Star Double Unders *compare 4 May 2020 Core & Flexibility Development 3

Build-up E2MOM 10 Power Cleans – 8 Back Squats 5 Power Cleans – 4 Back Squats 3 Power Cleans – 2 Back Squats “ALEXANDER” 5 Rounds For Time: (25min cap)31 Back Squats 135/95lbs MRX 95/65lbs12 Power Cleans 185/125 MRX 125/85 **No Rack, Athlete responsible for load changes each round** Staff Sgt. Alexander G. Povilaitis, 47, of

5 min AMRAP or To Achieve: Max Bar or Ring Muscle-Us (Strict or Kip) or Max Weighted Pull-Up/Chest to Bar/Strict/Kip or Max Strict Pull-Ups or Strict Chest to Bar 3 Rounds For Time: (15min cap)30 Double-Unders or 10 Box Jumps 15 Left Arm Kettlebell Deadlifts30 Double-Unders or 10 Box Jumps 15 Right Arm Kettlebell Deadlifts30 Double-Unders or 10 Box Jumps 15 Toes to Bar or Wallball Sit-ups or GHD

Strict Press Build-Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 6min AMRAP: 8 Handstand Push-Up or 4 WallWalks MRX 2/4” Rise 8 Overhead Squats 75/55 RX+95/65 MRX 45/35 12/10 Calorie Row/Bike or 200m Run Rest 2min For Time: (6min cap)24 Handstand Push-Ups or 12 WallWalks *can be different* 24 Overhead Squats36/30 Calorie Row/Bike or 600m Run Core &

“Weakness Wake-Up” by DB For Time: (40min cap) – 40 C2B RX+ Strict C2B MRX Pull-upsRest 2min– 40 HSPU RX+ 40 Strict HSPU MRX HRPURest 2min– 40 Deadlift Bodyweight MRX BW / 80%Rest 2min– 40 WB Sit-up 20/14 MRX 20/10lbsRest 2min– 40 Split Jerks (alt ft) 115/75 RX+135/95 MRX 95/65Rest 2min– 40 Box Jump Overs

Build Up to a 2RM Bear ComplexE3MOM x 5 Sets (1 rep of the following in order)1 Power Clean to1 Front Squat or 1 Squat Clean to1 Push Press or Jerk or Thruster to1 Back Squat to1 Back Rack Push Press or Jerk or Thrusterand Repeat without resting bar on ground “Grateful Dead” by DBFor

Hero WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75 14 Toes to Bar *compare to 12 Apr 15* U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in

“Team Seven” by Main Site 28min AMRAP: Partner A = 7 Handstand Push-Ups MRX 2/4″ risePartner B = 7 Thrusters 135/95lbs MRX 95/65 Partner A = 7 Knees to ElbowsPartner B = 7 Deadlifts 245/165lbs MRX 205/135 Partner A = 7 BurpeesPartner B = 7 Kettlebell Swings 30/24kgs MRX 24/20kgs Partner A = 7 Pull-Ups

One Attempt Max Kettlebell Swings (American) *Athletes Choose your Load, can be different than WOD weight / non-stop/unbroken 40/32/28/24/16/12* 4 Rounds For Time: (32min cap)33/27 Calorie Row/ Bike or 600m Run 21 Kettlebell Sumo Deadlift High Pull or Barbell Sumo Deadlift High Pull15 Kettlebell Swings (Russian) or Hang Cleans9 Kettlebell Goblet Squats or Front Squats REST 2min After Each Round Kettlebells = 24/16kgs RX+32/24