SKILL: 3 rounds: 6-8 strict pull ups with :02 hold at top and :03 negative Rest :90 WOD: “erin” 5 rounds for time: 15 dumbbell split clean 21 pullups

SKILL: back squats every 2:30 for 12:30: 10 @: 60% 8 @ 65% 6 @ 70% 6 @ 70% 6 @ 70% WOD: 16:00 amrap: 400 meter run/row 50 squats 400 meter row/run 50 sit ups

WOD: 5 rounds not for time: 2 heavy deadlift 5 bench press curb to curb single arm farmer carry :45 side plank each side

SKILL: every :90 for 7 sets (10:30): one push jerk @ 85% WOD: for time: 10-8-6-4-2 unbroken hang power clean 25-25-25-25-25 wall ball shots

Closed for Easter Sunday

WOD: *teams of 2 6 alternating rounds: 12 box jumps 21 dumbbell front squat 500 meter row

SKILL: 18 minute emom: minute 1: 2 push jerks (:03 pause landing) minute 2: 20 air squats minute 3: 8/8 briefcase kb dl WOD: *gymnastics closer 3 rounds: 50 foot handstand walk or 30 handstand shoulder taps accumulate :10-:15 chin over bar hang :30 front scale right leg :30 back scale right leg :30 front

SKILL: 3 rounds super set: 8 dumbbell suitcase split squat (per leg) 2 curb to curb single arm kettlebell farmers carry (rest :60) WOD: 1000 meter row then 3 rounds: 9 power cleans 4 front rack lunges then 500 meter row

SKILL: 12:00 to complete: 5 sets of 5 snatch balances WOD: every minute for 8:00 5/3 ring muscle ups 2 deadlifts

SKILL: push press 12:00 to complete: 6 reps @ 70% 3 reps @ 80% 3 reps @ 80% 3 reps @ 80% 3 reps @ 80% WOD: unbroken and strict “fran” 21-15-9 unbroken thrusters strict pull ups