Week of April 29th

MONDAY - 240429

"Red"

EMOM 9:
3 single arm DB overhead squats, left arm
3 single arm DB overhead squats, right arm

"Fearless"

EMOM 12:
Odd min: 1 legless rope climb or 2 rope climbs
Even min: Max reps devils presses (35/20#)

Use 2 DBs

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TUESDAY - 240430

"Love Story"

Complete for time:
800m run
36 deadlifts (205/145#)
600m run
24 deadlifts
400m run
12 deadlifts
200-m run

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WEDNESDAY - 240501

"Down Bad"

Complete 5 rounds for max reps:
:30 row or bike
:15 rest
:30 push-ups
2:00 rest

Score is total calories and push-up reps

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THURSDAY - 240502

"Shake It Off"

Complete 6 rounds for time:
9 hang squat cleans (155/105#)
5 ring muscle ups

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FRIDAY - 240503

"Feelin 24"

AMRAP 24 with a partner:
24 Russian KB swings (70/53#)
12 handstand push-ups
200-m farmers carry (50/35#)

Share work load as desired.
Use two DBs for the farmers carry; go out together and trade as needed.

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SATURDAY - 240504

"End Game"

EMOM 20:
1 power snatch
1 hang power snatch

Build in load, prioritizing mechanics.

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