Week 16: 17 - 21 April

Monday, 17 April 

Strength: Behind the Neck Snatch Grip Press 

5-5-5-5-5 Push Press + 1-1-1-1-1 Push Jerk 

WOD: AMRAP 10 minutes 
10 Handstand Pushups 
15 Dumbell Front Rack Walking Lunge Steps (each) 

Core Cashout 1/2 Tabata MashUp 

Hollow Rock/Hold V-Up


Tuesday, 18 April

Strength Front Squat 5-5-5-5-5 

WOD: 5RFT
10 Ground-to-Overhead @135/95 
15 Toes-to-Bar 
50 Double Unders 


Wednesday, 19 April

Strength 
a) Squat Snatch 1-1-1-1-1 (power, if needed) 
b) Strict Ring Dip 6-6-6-6-6+ reps (aim for a total of 30+ reps – scale as needed) 

WOD: AMRAP in 14 minutes 
10 Overhead Squats 115/85 
10 Chest-to-Bar Pullups 

Core Cashout 1/2 Tabata Mash-Up V-Ups Plank Hold


Thursday, 20 April

Strength 
a) Bench Press 8-8-8-8-8 
b) Chin-Ups 6-6-6-6-6+ Reps 

WOD: For time: 21-18-15-12-9-6-3 
Wallballs @ 20/14 
Burpees


Friday, 21 April

WOD: AMRAP 20 minutes 
5 Pullups 
10 Pushups 
15 Squats 
20 Kettlebell Swings @ 53/35