April 14

A. Warm Up


2 rounds


Bear Crawl 2 lengths of gym

5 Burpee broad Jump


B. Activation


For Quality (8min Cap), working through:


30 DU/60 Singles

20 Ring dips/ ring push ups/ push ups/ scaled push up

10 Strict T2B/ V-snap


C. Strength  


Back Squat @ 21X1 (1 second pause in bottom)




*second weight on bar is first working set


Rest 2-3min


D. Conditioning 


3x3 min AMRAP


20 Wall Balls

10 Burpees

5 High over the box jump/step up


Rest 1 min


E. Cool down