5.1.24

Skill Development
7 min EMOM
:30 Handstand hold (RX+ Freestanding Handstand hold)

Metcon
12 min AMRAP
5 Wall Walks (RX+ 40’ Handstand Walk)
10 Strict Pull-ups
15/12 Calorie Bike

Accessory
1 mile Run
RX: 20/14 vest

4.30.24

Strength
4 Rounds E2M
3 TnG Deadlifts @ 70% 1RM

Metcon
15-12-9
Deadlifts @ 255/175 (RX+ 315/225)
Box Jumps @ 30/24” (RX+ 36/30”)
Last tested on 2/10/2021

Accessory
Alternating DB Curls 4x10
DB Overhead Tricep Extensions 4x10

4.29.24

Metcon
5 min AMRAP
800m Run
Max Effort Air Squats

Rest 3 minutes

5 min AMRAP
800m Run
Max Effort Push-ups
Rest 3 minutes
X2

Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 10 DB S2O @ 50/35

4.27.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Pause Front Squats

4 Rounds E2M
1 - 1 1/4 Squat Cleans

3 Rounds E2M
2 - 2 Position Cleans

CrossFit
Skill Development
4 sets
:20 Ring dip hold (top)
Rest :10
:20 Ring dip hold (bottom)
Rest :10

Metcon
3 Rounds for reps:
1-minute HSPU
1-minute DB Farmers carry hold

Rest 3 minutes

3 Rounds for reps:
1-minute Ring dips
1-minute DB Front rack hold
-Choose your own loading for DBs.
CAP programming from 1/31/2023

4.26.24

Conditioning
Row 500m
Last tested on 12/20/2022

Metcon
Partner WOD
3k Row
100 Overhead Squats @ 95/65
100 Pull-ups
Last tested on 2/18/2016

Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups