Workout of the Day – Monday April 19th
Warm up
8 minutes
:30 Handstand hold
5 burpees
10 jump squats
5 push ups
10 KBS
150m row
Strength
Split jerk (from rack)
2×2
4×1
Ascend to no more than 85%
Metcon
8min AMRAP
5 hang cleans 185/125
7 MedBall box jumps (20/14 ball, 24/20 box)
Rest 2 min
6min AMRAP
15 Wallballs (20# to 10’/ 14# to 9’)
6 C2B pull ups
EVF 360
A) 10 min EMOM
1m 10 Toes to bar
2m 16 DB Thrusters
B) 4 rounds for time
15 push ups
30 Goblet squat
40 KB plank pull through
40 Weighted step ups
30 KBS
15 burpees
2021 04 18