032122-032522

Monday (Mar 21st)

Strength:

Back Squat

1x20 reps @60% of 1RM

Compete:

For Time:

15-12-9 Muscle Ups

100 DUs

**14:00 Time Cap

Train:

For Time:

15-12-9

Chest-to-Bar

150 Single Unders

Tuesday (Mar 22nd)

Strength:

Power Clean & Jerk

4x2 Reps @75% of 1RM

Compete:

20:00 AMRAP

200m Run

10 Strict Deficit HSPU @4/2”

200m Run

10 Power Cleans @155/105lbs

Train:

20:00 AMRAP

200m Run

15 Hand Release Push Ups

200m Run

10 Power Clean @115/85lbs

Wednesday (Mar 23rd)

Strength:

Deadlift

4x3 Reps @80% of 1RM

**Re-set at the bottom after each rep

Compete:

For Time:

75 Wall Balls @20/14lbs

50 TTB

25 Burpees

Rest 3:00

25 Burpees

50 TTB

75 Wall Balls @20/14lbs

*22:00 Time Cap

Train:

For Time:

50 Wall Balls

30 TTB

15 Burpees

Rest 3:00

15 Burpees

30 TTB

50 Wall Balls

Thursday (Mar 24th)

Compete:

For Time: w/Partner

800m Run (together)

100 Sit Ups

14 Rope Climbs

200ft HSW

100 Cal Bike

***30:00 Time Cap

Train:

For Time: w/Partner

600m Run (together)

80 Sit-Ups

30 Rope Pulls/ 30 Strict Pull-Ups

20 Wall Walks

80 Cal Bike

Friday (Mar 25th)

Compete:

10 Rounds For Time:

300m Row

6 STOH @185/125lbs

*Rest 1:00 after each round

Train:

10 Rounds For Time:

300m Row

6 STOH @135/95lbs

*Rest 1:00 after each round

Skill:

4 Rounds For Quality:

8 Tempo DB Bench Press

6 Tempo Bent Over Barbell Rows

4 Weighted Strict Pull Ups