Deadlift
Take 15 minutes to find a challenging 5 rep Deadlift

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
10 Hang DB C&J (5R/5L, 50/35)
60ft DB OH Walking Lunge
10 Pull Ups (Rx+4 BMU)

10 Hang DB C&J
60ft DB OH Walking Lunge
10TTB

30ft=1 rep

A: Metcon (10 Rounds for time)
8 rounds of
In 2 minutes complete 250m Row
Any time remaining is rest

B: Metcon (AMRAP - Reps)
8 rounds of Tabata Air Squats
40 seconds On / 20 seconds Off

Score total Air Squats

Rest 2 minutes after Tabata Squats

C: Metcon (AMRAP - Reps)
6 rounds of Tabata Burpees
40 seconds On / 20 seconds Off

Score total Burpees

Rest 2 minutes after Tabata Burpees

D: Metcon (No Measure)
4 rounds of Tabata Hollow Rocks
40 seconds On / 20 seconds Off

3-Position Clean
Floor + Below Knee Hang + High Hang
Emom perform a 3-Position Squat Clean for 10 minutes
moderate weight to work on technique or build into a challenging set.

Metcon (Time)
For total time
4 rounds of
120ft Sprint
7 Box Jump Overs (24/20)
7 Push Press (60% of your 1 rep)
Rest 3 minutes
Repeat

Metcon (Time)
Partner WOD
For time
3000m Row
Then Partition the following anyway
150 Ball Slams (Heavy)
100 Alt DB Snatches (50/35)
50 Wall Walks

Front Squat
Take 15 minutes to establish a challenging 1 rep Front Squat

Metcon (Time)
4 Rounds for time of:
27 Box Jumps (24”)
20 Burpees
11 Squat Cleans (145#)

20 min Cap

In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011

A: Metcon (Time)
Amrap for 20 minutes
200m Run or 200m Row
10 American Kettlebell Swings (55/35)
5 Strict Pull Ups
1 Man Maker (50/35)

100m = 1 rep

B: Metcon (AMRAP - Rounds and Reps)
Amrap for 8 minutes with a Partner
200m Ski
20 Alt. V Ups
20 Battle Rope Power Slams

100m = 1 rep

Back Squat
Take 15 minutes to establish a challenging 1 rep Back Squat

Metcon (Time)
3 rounds for time
400m Row (RX+Run)
20 Deadlift (115/75)
10 Hang Cluster

A: Metcon (Time)
12 rounds for time
10/8 Cal Row
10 Air Squats
10 Sit Ups

20 min Cap

B: Metcon (AMRAP- Rounds and Reps)
Amrap for 10 minutes with a Partner
8/6 Bike Cals
10 Sit ups w/ MB
12 Mountain Climbers w/ MB
(R+L=1)

Partners alternate every exercise

Push Press
Take 12 minutes to establish a challenging 1 rep Push Press

Metcon (Time)
3 rounds for time
60 Double Unders
30 Alt. DB Snatch (50/35)
15 TTB