April 18

A. Warm-Up


3 rounds


10 Thrusters with Wall Ball

10 Med ball cleans


A2. Activation + Skills


For Quality (8 min cap)


30 DU or 1 min DU prac or 60 single unders

5 per side Pistol/ Band assisted pistol

2 Turkish Get-Ups Per side


B. Strength


Bench Press (with Benches, NOT floor press)




Build up to a heavy set of 5.


OT2 min


C. Conditioning 


(start at different stations and work in as you go)


12 min AMRAP


20 S2OH 50/35kg

20 T2B

20 cal Row/Ski

20 Deadlift @ 50/35kg