5 Rounds: 10 deadlift 225/155 20 kettlebell swing 53/35\

8 Rounds: 400m run 20 air squats 15 pushup 10 pull-up 15 pushup 20 air squats

Thursday April 30 "Bell" 3 rounds 21 deadlifts 185/135 15 pull-ups 9 front squat 185/135

Tuesday April 28 AMRAP20: 5 DB snatch left arm 50/35 5 DB snatch right arm 50/35 50 double unders (150 singles)

Monday April 27 10 rounds: 5 pull-ups 5 pushups -rest as needed- 5 rounds: 10 abmat sit-ups (Rx+: ghd) 10 good mornings (Rx+: hip extension) -rest as needed- 2 rounds: 25 wallball 20/14 25 box jumps 24/20

Friday March 20 5 rounds 400m row 10 burpee broad jump 30 alt DB ground to overhead 50/35 60 ft sled pull (4/3 45's) 60 ft sled push

2 min on 1 min off until complete: 10-20-30-40-50 dumbbell snatch 35/20 cal row 3-6-9-12-15 wallwalk

1 rep heavy clean -THEN- 100 pullups 100 wallball 20/14

Deadlift: 6@64% 4@70% 2@76% 6@70% 4@76% 2@82% 6@76% 4@82% 2@88% optional: every 3 minutes x 3 30 sec bike/row 30 alternating lunges max plank hold in remainder of time

10 rounds: 1 min cal row -rest 15 seconds 30 second pushup -rest 15 seconds

3 rounds: 50 pistols 7 pullups (RX+: muscle ups) 10 hang power cleans 125/85

"Justin" 30-20-10 bodyweight backsquat bodyweight bench press strict pullups

1200m run 10 wallball 20/14 1000m run 20 wallball 20/14 800m run 30 wallball 20/14 600m run 40 wallball 20/14

Deadlift: 6@62% 4@68% 2@74% 6@68% 4@74% 2@80% 6@74% 4@80% 2@86% optional abs: 15 right leg v-up 15 left leg v-up 1 pushup + 4 mtn climbers x 5 20 abmat situps 30 sec plank hold

3 rounds: 16 DB power cleans 16 DB front squats 16 DB push-ups 16 DB sit-up -then- 16 devils press Rx: 35/20 Rx+: 50/35

CrossFit Total

1000 m row -then- 5 rounds: 20 good morning (choose your weight) (RX+: hip extension) 16 abmat sit-up (Rx+: GHD)

Monday Feb 2 "Fight Gone Bad" 3 Rounds For Total Reps 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest. *compare to 9/22/25

AMRAP 45: 500m row 10 HR pushups 400m row 75ft weighted lunge 35/25 300m row 30 wallball 20/14 200m row 125 ft sled pull (3/2 45’s) 100m row 150 ft farmer carry 35/25

5 Rounds: 12 dumbbell lunge thruster 50/35 10 knee to elbow 8 deadlift 275/185