April 2025

Power Snatch to Hang Snatch Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 5 Rounds For Time: (20min cap) 5 Burpee Chest to Bar RX+ Burpee Muscle-Ups MRX Pull-ups 5 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 5 Power Snatch 5 Hang Snatch 200m Run/Row […]

Clean & Jerk Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Choked Up” by DB For Time: (22min cap) 5 Ground to Overhead 135/95 RX+165/115 MRX 95/65lbs 10 Calorie Row / Bike or 200m Run 10 Ground to Overhead 20 Calorie Row / Bike or 400m Run

“TeamMate LumberJack 20” For Time: (30min cap) P1: 200m ROW. P2: 200m RUN 20 Alternating Deadlifts 275/185. MRX 225/155 P1: 200m RUN. P2: 200m ROW 20 Synchronized KBS. 32/24kg. MRX 24/16kg P1: 200m ROW. P2: 200m RUN 20 Alternating OHS 115/75. MRX 75/55 P1: 200m RUN. P2: 200m ROW 20 Synchronized Bar Facing Burpees P1:

Front Squat — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% “Dumbbell Daze” by DB 18min AMRAP: 9 Right Arm Right Leg Dumbbell Deadlifts 18 Pull-ups RX+Chest to Bar MRX Ring Rows 9 Left Arm Left Leg Dumbbell Deadlifts 54 Double Unders or Crossovers 27 Dumbbell

Bench Press — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike 0.5km 20 Deadlifts to MAX Toes to Bar or Wallball Sit-ups 2:00-3:00 REST 3:00-5:00 – Run /Row 200m or Bike 0.5km 20

HERO WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75lbs 14 Toes to Bar *compare to Apr 7, 2023; Apr 24, 2022; Apr 12, 2015* U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team

Run/Row 400m or 1k Bike x 3 times — E3MOM (score is slowest time) REST 3min Start WOD 3 Rounds For Time: (18min cap) 12 Shoulder to Overhead 135/95 RX+165/115 MRX 95/65 200m Run/Row or 0.5k Bike 6 Wall Walks or 12 Strict Handstand Push-Ups 24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs REST 2min After

Clean Build Up — E2MOM 8 Hang Power Cleans – 4 Hang Squat Cleans -6 Hang Power Cleans – 3 Hang Squat Cleans -3 Hang Power Cleans – 2 Hang Squat Cleans -1 Hang Power Clean – 1 Hang Squat Clean 13min AMRAP: 5 Hang Power Cleans 135/95lbs RX+165/115 MRX 95/65 3 Over the Bar

Deadlift — E3MOM 7-10 @ 70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% 2 Rounds For Time: (18min cap) 200 Doubles or 40 Box Jumps 24/20” MRX 20/18 15 Sumo Deadlift 30 Toes to Bar 15 Deadlifts 225/155 RX+255/175 MRX185/125lbs 30 Wallball Sit-ups 20/14lbs RX+Wallball GHD MRX 20/10

“Puzzled” by DB For Time: (40min cap) 33 Deadlifts 115/75 RX+135/95 MRX 95/65 200m Run/Row or 0.5k Bike 22 Shoulder to Overhead 55 Double Unders 600m Run/Row or 1.5k Bike 11 Toes to Bar 66 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 44 Hand Release Push-ups 400m Run/Row or 1k Bike 33 WallBall Shots 20/14lbs to