4 rounds of:
1 minute of Handstand Hold with chest facing wall
1 minute of L-Sit Hold
1 minute of Squat Isometric Hold

Clapping push ups

15-9-9-6-6-3-3-3

4 rounds

15 hand release push ups
20 Alternating DB press (10k)
25m o/h walking lunge 20k plate
25m o/h walk 20k plate

3 x
20 weighted situps 10k
20 russian twists 10k

5 k run 22:36mins

5 reps @

55k
60k
62.5k
67.5k
72k

Then

4 rounds
5 Power Cleans 60k
30 double unders
200m farmers carry 2 x 20k plate

8 reps @
48k
52.5k
57.5k
65k

5 rounds
5 back squats @ 55k
10 one legged squats
40 sec handstand hold

3 rounds
10 T2B
10 Kettlebell swings 20k

Three Rounds of:
-Wall Ball (#20/14)
-Sumo Deadlift High Pull (#75/45)
-Box Jump (24"/20")
-Push Press (#75/55)
-Row-Calories

1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds
1 point per round
1 point per calorie
Add your points at the end for your score

3 Rounds for time

• 1 Power Clean 50kg
• 3 Front Squat 50kg
• 1 Power Clean 50kg
• 4 Lunges (2x each leg)
• 30 Double Unders
• 25 KB Swing (24kg)
• 20 Pull Ups
• 15 Box Jumps
• 10 Toes to Bar
• 5 Burpees
• 400m

WOD: 30 Muscle Ups (For Time)
- Max Out First Set

       - Modified: 
                       30 Ring <a href='/journal/movements/310'>Dips</a>
                       30 Chest To Bar Pull Ups
                       30 Ring <a href='/journal/movements/310'>Dips</a> 

Post: 5 Rounds Not for Time:
10 GHD Sit Ups
30 II Unders

Pre-WOD:
- Find 1RM Strict Press (125)
- Find 1RM Jerk (145)

WOD - 7min AMRAP:
- 3 Snatch (95#,65#)
- 3 Burpees
- 6 Snatch
- 6 Burpees
- 9 Snatch
- 9 Burpees ... etc.
Count total reps completed.

7 min AMRAP
8 push-ups
10 med ball cleans
12 sit ups

Monday 15th April Lunch Pass:

Max Vertical Jump 100cm

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds: