April 2023

6:30-8 am Press10-10-10-10-10

6:30-9 am 20 min AMRAPWeighted box steps Scale;15 min, unweighted

6:30-9 am Complete as many rounds as possible in 10 minutes of:5 handstand push-ups3 rope ascent, lying to standing Scale:Complete as many rounds as possible in 10 minutes of:7 elevated push-ups1 rope ascent, lying to standing

8-9 am 15 candlesticksRow 600 m15 candle sticks Scale:5 sets of 15Ring rowsSupported ring dipsThen,Row 350 m for time

6:30-9 am 4 rounds for time of:15 box jumpsRun 400 m ♀ 24-in box ♂ 30-in box Scale:3 rounds for time of:15 box step-upsRun 400 m ♀ 12-in box ♂ 15-in box

6:30-9 am Hang squat snatch3-3-3-3-3-3

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 jumping pull-ups10 GHD sit-ups10 sit-ups1-minute plank hold Scale:Complete as many rounds as possible in 20 minutes of:5 jumping pull-ups20 sit-ups1-minute plank hold (accumulate)