Having any aches and pains?
Dr. David Gustitus from Whole Body Health Chiropractic will be at the gym at 6 AM today to evaluate athletes! Come get checked out and ask questions!

Strength/Skill
Every 3:00, 4 Sets
6-8 Strict Handstand Push-Ups (FX: Abmat/Box) (RX+: Deficit)
+
1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs or Development) (RX+: Legless)

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 40 Crossover Single Unders (FX: 20 or 40 Double Unders) (RX+: 60)
4) AMRAP Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
5) Rest
*Score is total Burpees

Strength
Every 2:00, 8 Sets
1-2) 2 Pause Back Squat (Pause in Squat) (70-75%)
3-4) 2 Pause Back Squat (75-80%)
5-6) 1 Pause Back Squat (80-85%)
7-8) 1 Back Squat (85-90%)

Conditioning
“Karen”
For Time:
150 Wall Balls (20/14)
*Compare to 4/21/22

Post-WOD Cooldown
2:00 Saddle Pose AND/OR 1:00/1:00 Couch Stretch
2:00 Foam Roll Quads

OPTIONAL Murph Prep (10-15 min)
4 Rounds – rest 1:00 b/t each round
10 Pull-Ups
20 Push-Ups
*FX: 6 Rounds of 5 Pull-Ups, 10 Push-Ups

Keep in mind
Tuesday WOD: Rope Climbs
Thursday WOD: Toes to Bar

Strength
Every 1:30, 4 Rounds
1) 5 Weighted Strict Chin-Ups + 5 Strict Chin-Ups (FX: Strict/Banded + Banded)
2) 5+5+5 Prone IYTs
3) 10-15 V-Ups + 10-15 Hollow Rocks (FX: Tuck-Ups to Hollow Rocks)

Conditioning
For Time:
1000m Run (FX: 800m)
30 Pull-Ups (FX: 20) (RX+: Chest to Bar Pull-Ups)
60 Push-Ups (FX: 40) (RX+: Hand Release Push-Ups)
*13:00 Cap

Squad WOD
2 Rounds for Time w/ Partner – Split Reps Any Way
60/40 Calorie Row (FX: 40/30)
120 Double Unders (FX: 80)
30 Front Squats (135/95) (FX: 95/65) (RX+: 165/115)
60/40 Calorie Row (FX: 40/30)
120 Double Unders (FX: 80)
30 Cleans (165/115) (FX: 115/80) (RX+: 185/125)
*30:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)
5-8) 2 High Hang Power Snatch (↑)
*Hold onto bar between reps

Conditioning
AMRAP 8
4 Strict Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 2″/1″ Deficit)
8 Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)
12 Box Jumps (24/20)