110 min

1.Jacked gymnastics workout/skillwork
Strict Ring Muscle-up Conditioning
Complete exercises marked with 'A' as a circuit.
A. Floor Assisted Strict Ring Muscle-up (5 x 5)
A. Box Assisted Strict Ring Muscle-up (5 x 3)
A. Chest to Ring Hold (6 x 50% of your max hold, rest as needed)
6 x 15 sec.

2.12 min EMOM:
1) HS hold nose to wall 30 sec
2) Hollow hold 30 sec
3) L-sit on parallettes 15 15 12 10 sec

3.Conditioning from TTP Engine week 6
A. 10-minute Row, AB or ski erg @ RPE 3-4 (see notes)

B. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
3 sets of 5 x 1 minute work @ RPE 5→9 (see notes) : 1 minute @ RPE 1
Rest 3-5 minutes between sets

Total AB calories per set: 85, 85, 88

C. 10- minute Row, AB or ski erg @ RPE 1-2 (see notes)

4.Cool down
A. Lunge or Thoracic Flow

Shoulder Press
Side fly 3 sets/10 reps increasing weight 5/10/12
Front fly 3 sets/10 reps increasing weight 5/10/12
Upright rows 4x10
Upright row with shrug 4 x 10
Front Shoulder Press

Biceps
crimpy bar biceps curls
DB Hammer curls
Assisted biceps curls

20 Min AMRAP

100m run to pick an egg. Each egg contains an exercise with rep#
Complete the # of reps and run back to get another egg.
Count total # eggs at end of 20min.

Push press 95# 21,15
3 rds. cindy
wall balls 20
KBS 15
KTE
Box jumps 21
Back extensions 21,15,9,
Prowler run
Sled run
Row 250m 1
Dips 15

I ended up doing 78 Burpees. 28 for Andy's birthday before the start of the WOD, and 50 for talking during Cory's explaination of the WOD which I completed after the workout.

Team workout:
100 Overhead Squats (45#)
100 Kettlebell Swings (35#)
100 Burpees
400m Run

Low weights to focus on form. Still tough workout for me...

20 minute AMRAP
Easter Egg Hunt!

Starts with a nearly 100m dash to the egg basket, grab an egg and then a 100m dash back into the box.
When inside open the egg, complete the workout.
Repeat!

My eggs, in order:
sled pull, 25lbs, down and back
3 rounds of cindy
9 push press, 65lbs
250m row
3 dips (i could have read this one wrong, but i swear it said 3 so i made sure to do them unassissted)
15 back extensions
3 rounds of cindy
15 kettlebell swings, 1p

FUN STUFF! :) Thanks to Adi and Norelle for joining me!

Shared reps of:

100 situps
400m burpee broad jumps
400m lunges
100 situps

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

10 rounds for time:
5 push press @ 75 @s
10 pushups
15 box jumps

4 min amrap

• 9 KB Hang to overhead 24kg
• 3 Sandbag 70kg over the yoke

8 min AMRAP
10 Shovel & Carry (58 lbs)
10 Burpees

4 rounds + 4 carries