Part 1 OHS skill work Part 2 (18 Min Time Cap) For Time 75 Overhead Squats Every 3 minutes (starting at 0:00) 400m Run/500m Row/1200m Bike

5 Rounds 40/30 Cal Row 30 sit ups 20 Russian KBS 100ft KB goblet walking lunge

For Time: 3 Rounds 10 snatches (65/45) 10 bar facing burpees Directly into 2 Rounds 10 snatches (95/65) 10 bar facing burpees Directly...

For Time 50 Box Jump Overs 500m Row 50 Wall Balls 500m Row 50 Weighted Reverse Lunges 500m Row 50 Air Squats

3 Rounds 1 min Thrusters 1 min Power Cleans 1 min Box jumps 1 min Pull ups 1 min Bike Cals 1 min Rest

Part 1 Bench Press Heavy Single Part 2 12 min AMRAP 9 Burpees to target 35Double Unders/55 Singles

8 Rounds 10 Wall Balls 3 Deadlifts 50m Farmer’s Carry

Every 3 min x 10 Rounds 5 Strict Pull Up 5 Hand release push ups 10 box step ups Max Meters on Machine

Part 1 3 Rounds 500m Row 400m Run 20 Toes to Bar PART 2 Every Minute on the Minute for 12 minutes (3 Rounds) Working for 40 Seconds of...

Part 1 Choice of Power or Squat Clean Work technique or opt for heavy double Part 2 10 min EMOM 3 Power Clean 3 Front Squat 3 Push Jerk

OPEN GYM Rowing/Biking/Skiing Challenge April 18 - May 17

PART 1: POWER SNATCH Build to Heavy Set of 3 Power Snatches PART 2: "LUNG ISLAND" 25-20-15-10-5: Calorie Row Power Snatches (65/45)