April:

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

10 push ups

10 sit ups, pullover style

Workout warmup:

Bench Press, 5@ 80%, 3@90%, 1+@100%, 4@100%

Workout:

5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans 135/95, RX + 155/105
10 Lateral Burpee Over Barbell
 

O lift:

20 min EMOM of:
2 back squats
Start at 65%, do not go over 80% until 11th minute.

Skill:

Work on two goats for 15 minutes