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Monday

Power Clean 

4 x 6 @ 65%

+

3 x 1 @ 85% +

Daffodils AMRAP 1

AMRAP x 12min

50' Walking Lunge (bodyweight)

16 Chest to Bar Pull-Up

8 Dumbbell (2) Hang Power Clean 50/35

Fitness:

50' Walking Lunge

16 Barbell Bent Over Row

8 Dumbbell (2) Hang Power Clean

Rx+:

50' Walking Lunge

12 Chest to Bar

4 Bar Muscle Up

8 Dumbbell (2) Hang Power Clean 50/35

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Tuesday

Magnolias 

Every :90 x 4 Sets (:60 Work/:30 Rest)

-Double Under

-Rope Climb

-Handstand Walk/HS Hold/Pike Hold

Midline Mood 

:30 Work/:30 Rest x 2 Sets

Banded Hollow pull-over

Heel Taps

Quadruped Knee Hovers

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Wednesday

Bench Press 

5 x 5

½ Rep + Full Rep

Start around 55-60% and build

Tulips 

For Time:

40/32 Calorie Bike

30 Line Facing Burpee

400m Run

30 Line Facing Burpee

40/32 Calorie Ski

Cap = 16 Minutes

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Thursday

Forsythias 

20-Minute Flow:

1000/800m Row

5 Sandbag Clean + 50' Carry x 2

20 Sit Up

750/600m Ski

100' Farmer Carry

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Strength

Front Squat 

4 x 6 @ 65%

+

5 x 1 @ 75% (Pause)

For part B, we will finish with 5 heavy singles with a :03 pause in the bottom of the squat.

Use your buddies to count that for you because accountability increases our sustainability.

Geraniums (4 Rounds for reps)

EMOM 12

Calorie Bike

Barbell Shoulder to Overhead 95/65

Box Jump 24/20" *mandatory step down

Rx +:

135/95

30/24"