Monday 

STRENGTH
5 Sets:
Bench Press x 5
Pull-Up Negatives x 2
Rest 3 min

CONDITIONING  
1 Mile Run for time

Tuesday 

STRENGTH
5 Sets:
Back Squat x 5
Wall Balls x 15
Rest 3 min

CONDITIONING
"Determinative"
12 min AMRAP:
30 Double-Unders
10 DB snatches, alternating
100m Run

Wednesday 

STRENGTH
5 Sets:
100m Farmer Carry

CONDITIONING
"Drift"
3 Rounds for time:
500m Row
21 KB Swings (53/35)
12 Sit-Ups

Thursday

SKILL
15 min to work on gymnastics skill of choice

CONDITIONING
"Cocktail Moment"
For time:
400m Run with Med Ball (20/14)
40 Jumping Lunges
40 Russian Twists 1:1
40 Push-Ups
40 Med Ball Cleans
40 Air Squats

Friday 

CONDITIONING
For time:
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees
(April fools!)

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Saturday 

Community Day WOD

Sunday

TBD