MAR 27-APR 2, 2023

MONDAY, MARCH 27

EMOM 25

1: 250/200M SKI ERG

2: MAX BOX JUMPS 24/20″

3: 10 HSPU

4: MAX DISTANCE HS WALK

5: REST

 

TUESDAY, MARCH 28

4 ROUNDS | 2:00 ON / 2:00 OFF

15/10 CAL BIKE

5 25′ SHUTTLE RUNS

MAX HANG SQUAT CLEANS 95/65

 

WEDNESDAY, MARCH 29

6 ROUNDS EVERY 3:00

250M ROW

10 TOES TO BAR

1 POWER SNATCH

(REST ANY REMAINING TIME)

 

THURSDAY, MARCH 30

5 ROUNDS

1 LEGLESS ROPE CLIMB

60 DOUBLE UNDERS

20 HANG DB SPLIT SNATCHES 50/35

 

FRIDAY, MARCH 31

5 ROUNDS EVERY 2:00

5 DEADLIFTS (BUILD ACROSS)

3 BOX JUMPS 34/28″

AMRAP 10

5 SUITCASE DEADLIFTS 1.5/1p R

100′ SUITCASE CARRY R

5 SUITCASE DEADLIFTS L

100′ SUITCASE CARRY L

20 ALT SINGLE ARM SWINGS

 

SATURDAY, APRIL 1

DAY 1 OF BRING A FRIEND WEEK!

AMRAP 25 (WITH A PARTNER)

400M RUN (TOGETHER)

30 SHOULDER TO OH 135/95 (SPLIT)

60 WALL BALLS (SPLIT)

30 SYNCHRO PUSH UPS (TOGETHER)

 

SUNDAY, APRIL 2

EMOM 8

1: 5 BENCH PRESS

2: 10 RING ROWS

AMRAP 12

500M ROW

30 SIT UPS

10 NO PUSH UP BURPEES

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