Monday 

STRENGTH
Back Squat
10, 8, 6, 4

CONDITIONING
"Left to Ride"
7 min partner AMRAP:
(Partner 1)
15 Pull-ups
15 KB Swings (53/35)
(Partner 2)
Cal Row

Tuesday 

STRENGTH
4 sets:
Handstand hold x 40 seC
GHD Hip Extensions x 20 sec
Farmer hold x 40 sec
Ring support hold x 20 sec
Rest 2 min

CONDITIONING
"Goblet of Fire"
4 Rounds for time:
400m Run
15 Goblet Squats (53/35)
*compare to 3/23/16

Wednesday 

SKILL/STRENGTH
EMOM x 10 min:
Hang Power Snatch + Paused Overhead Squat

CONDITIONING
"Thruster Ladder"
5 min partner AMRAP:
1-1, 2-2, 3-3, 4-4, 5-5, etc. up the ladder for 5 min (95/65). 
(P1) 1 thruster, then (P2) 1 thruster.
(P1) 2 thrusters, then (P2) 2 thrusters.
Each partner holds a bar in the front rack position while the other works. 
At the end of 5 minutes, (P1) 1 minute of max burpees over bar
then (P2) 1 minute of max burpees over bar.

Thursday 

STRENGTH
Strict Press
10, 8, 6, 4

CONDITIONING
"Starbucksu"
5 rounds for time:
40 Double-Unders
20 Sit-Ups
10 Plate Ground-to-Overhead (45/25)

Friday 

CONDITIONING
"Nicole"
20 minutes AMRAP:
Run 400 meters
Max rep Pull-ups
*compare to 4/1/16

Saturday 

TBD