20 Band Pull Aparts
200m Run
20 Jump Squats (for height!)
200m Run
:30 Deadhang from Pull Up Bar

3 Rounds
:20 Hollow Body Hold
:20 Superman Hold
Rest :20

then,
3 Rounds
10 DB Hollow Lift (start light and work heavy w/o loss of midline) *video below
then,
3 Rounds
2 “Superman” into reps (jumping into the bar) + Big Kip
then,
1-2 small sets of BMUs or Kips

Wod. You can do this as a partner wod or go solo. The choice is yours. May the 4th be with you.
Partner version split anyhow
AMRAP 18 Minutes
8 Hang Squat Cleans 185/125lbs
9 Bar Muscle Ups

Solo Version
11 Minute Amrap
6 hang squat clean 185/95
6 Bar muscle ups

*

Scaling
-Hang Squat Cleans: Reduce weight before reps. This barbell should be a challenging weight but something athletes can perform 2 consecutive reps with, at a minimum
_BMUs: Never more than :90 at the pull up bar in any round. Scale athletes without BMUs to Burpee Chest to Bar Pull Ups or burpee + banded pull up/pull up/ or ring rows

Mobilize Wrists, 2:00
then,
Every 2 Minutes for 6 Minutes
10 Burpees to 6” Target
10 Jumping Lunges
:15 Handstand Hold Rest the remainder of the interval

On a 15 Minute clock
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
Rest 1-2 minutes

Start light and add weight each set.
Try to end at a similar weight as the first time we did this but with 2x the work (April 22nd).

15-12-9
Deficit Push Ups 2/1″
DB Push Press 50s/35s
Lateral Burpee Box Jump Overs 20/16″
*if you arent comfortable jumping do lateral step ups

Extra- Grab a rower and head outside

4 Rounds

4:00 Row for meters
REst 2 minutes
Goal is negative splits here.
Start at your 5K pace and work backwards

Wod 1- 10 Minutes Alternating Rounds
5 Pull ups
10 push up
15 Squats
*pick a scaling option that lets you finish a round in under minute

Wod 2
10 Minute Amrap Split how you want
12 no drop Power cleans 135/95 *no drop means hang onto the bar, touch and go and lower your last rep to the ground
12 Burpees over you bar

wod 3- 8 minute Amrap
1 Partner works on the barbell while the other partner farmer carries. Switch after every farmer carry.
*barbell amrap is the score that counts
9 Thrusters
9 toes to bar

8am Endurance
You know who needs to get better at running? everyone. You know how do that? By running
With a partner, you go i go
4 200m (2 each)
4-400M (2 each)
2-800 m (1 each)
2- 1mile (1 each)
2-800m ( 1 each)
4-400m (2 each)
4- 200m( 2 each)

9am and 10am
21-15-9 reps for time of:
Pull-ups, strict
Kettlebell Swings, 70/53


40-30-20-10 reps for time:
Double-unders
Sit-ups

3 Rounds for time of:
21 Front Squats, 115/75
15m Handstand Walk
9 Power Snatch, 115/75

3 Rounds
200m Run
10 Jumping Lunges
3 Wall Walks
Then
10 Jump and Land in Split Jerk Stance w/o Barbell
10 Jump and land w/ Barbell 10 Light Split Jerks (Pause in the catch)

Every 3 Minutes for 18 Minutes
3 Split Jerks 60-80% (Form Focus)

9 Rounds
5 Bar Facing Burpees
5 STOH 135/95lbs
Time Cap: 10 Minutes

Target Score: 5-8 Minutes
Fire breather score: Sub-4:30

The stimulus today is for athletes to set themselves on fire and try to finish before they completely burn up. This is a Metcon equivalent of bike sprints.

Extra work
Every 3 Minutes for 12 Minutes 18/12 Calorie AAB