4/18 Tuesday (Speed/ General/ Go!)

Warm up

A-

400m run

Dips

GHR

Strict TTB

B-

Barbell complex #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Rope climbs

WOD

3 rounds for time:

3 rope climbs

15 thrusters w/65 m/95

* 7 minute time cap

GoFit

Warm up

400m run

OHS

GHD sit ups

GHD back ext

Dips

Skill

Movement standards

WOD

7x

30:30

-Push ups

-Pull ups/ ring rows
-Wall ball shots