Friday

Skill
Gymnastics Practice:
12 Minutes of Rope Climb technique work. 
Level 3- Practice Legless or L-Sit rope climbs. Add weight vests if needed. 

Conditioning
18 Minute AMRAP in Partners, Each partner does a full round then rotates
5 Clean and Jerks 95/65
7 T2B
9 Box Jumps 24/20

Level 3-135/95, 30/24" box
Level 2- 95/65, 24/20" box
Level 1- A weight that allows clean and jerks o be touch and go. Each individual round should be fast. 

Thursday

Strength
Front Squat 5 x 2
Pick a challenging weight to start at. You can use he same weight across all sets or build up. 
Level 3- All reps at 85-90%. 

Conditioning
3x3 Minute AMRAP, Rest 1:00 between each AMRAP 
12 DB Snatches 35/25
8 DB Goblet Squats with single DB 35/25

Level 3- 50/35
Level 2- 35/25
Level 1- A weight that allows for the focus to be on speed rather than the weight of the DB being the challenge. This is an all out sprint each round! Go hard!

Wednesday

Conditioning
"Maupin"
4 Rounds:
800M Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

The "Maupin" Hero WOD, created by Bare Hands CrossFit (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But a version they posted on YouTube was later posted on the CrossFit main site as the workout of the day for Sunday, April 10, 2016 (160410).

Tuesday

Strength
Hang Snatch + Snatch 7 x 2
Every 2 Minutes x 7 rounds (14 Minutes) 
Perform 1 hang snatch + 1 snatch focusing on technique. Try to mimic the positions you find from the hang and work on hip contact from the floor.
Level 3- Start at 75% and build up if possible. 

Conditioning
3 Rounds: (12 Minute Time Cap)
500/400M Row (1K/800M Bike, 500/400MM Ski, 400M Run)
20 Hang Power Cleans 

Level 3- 115/85
Level 2- 85/55
Level 1- A weight that allows for the first set of cleans to be done unbroken and to practice cycling reps quickly. 

Monday

Strength
Clean & Jerk 10 x 1
1 Rep of Clean and jerk EMOM for 10 Minutes. Use a weight that allows you to practice and dial in technique. 
Level 3- Start at 85% and build towards a heavy single. 

Conditioning
Light and Lateral 16.5 (15 Minute Cap)
21-18-15-12-9-6-3
Thrusters 45/35
Lateral over bar burpees

Level 3- 75/55
Level 2- 45/35
Level 1- A weight that allows the thrusters to be done unbroken, this should be a moderate length workout.