Koda Native

Monday, April 19 WORKOUT A) Every 90s for 6 sets 1.1.1 Squat Cleans with 2s hold at the catch ... B) THE OKLAHOMA STANDARD 2-3 Person Teams - 4 Rounds 19 Synchro OH Lunges (45/25) 19 Synchro Pushups 95 WBS (30/20) - Split with Team THEN, FINISH WITH 168 BURPEE BOX JUMPS

Saturday, April 17 WORKOUT A) 3-4 Person Team Chipper 100 Hang DB Snatches (70/50)... 2K/1600m Row 100 SA DB Thrusters 5/4K Bike 100 Burpees to 6" **200m Team Run if DB touches the floor at ANY TIME FINISHER 100 Banded Curls 100 Banded Press Downs

Friday, April 16 WORKOUT A) Every 90s for 6 sets 1 Tempo Power Clean ... 1 Push Jerk 1 Power Clean 1 Split Jerk B) 8 min AMRAP 100 cal AB ME HSPU in Time Remaining

Thursday, April 15 WORKOUT A1) 4x10/10 DB High Pulls A2) 4x15/15 Lateral Band Walks... A3) 4x5 MU Transitions B) 15min Partner AMRAP *10 Ring Muscle-Ups (split reps) 200m Run *add 2 reps every round 200m Run = 2 reps

Wednesday, April 14 WORKOUT A) 4x8 Back Squats (60-70%) ... B) 2x12 Front Squats (60-70%) C) 30-25-20-15-10-5 WBS (20/14) AbMat Situps