Friday March 20th 2020

A)50min Constant Work @ Moderate Intensity
4xcals Ski
10 Burpee Box Jump Overs
4xcals Row
30 KBS
4xcals Bike
EMOM Pull Ups

Thursday March 19th 2020

A)6R
3 Inc DB CP
7/sd Walking Lunges

B)6R
7 KB Front Squats
Dips

C)5R
10 T2B
10 TT Planks
10 Rotating Planks

Wednesday March 18th 2020

A)6min EMOM
EMOM C2B

B)6min EMOM
3/sd Single Arm KB Snatch

C)6min EMOM
EMOM Ring Dips

D)2000m Row @ high intensity

Tuesday March 17th 2020

A)6R
7 DB SLDL
3 BB PP

B)21min EMOM
12 Jump Squats
1 Rope Climb (legless If Possible)
HSPU

C)4R
7/sd 90deg Ext Shoulder Rotation

Monday March 16th 2020

A)6R
3 Back Squats
Ring Dips

B)10min EMOM
6 L Single Arm Ring Rows
Alt With
6 R Single Arm Ring Rows

C)8R
10sec on Bike Sprints(max intensity)
50sec Off

Friday March 13th 2020

A)5min AMRAP
EMOM Cal BIke
EMOM Kipping Pull Ups

5min Rest

B)5min AMRAP
8 KB Swing Snatch
100' Sled Push

5min Rest

C)5min AMRAP
EMOM Cal Armless Bike
EMOM HSPU

D)2RNDS
5min Ski @ Mod Int
5min Row @ Mod Int

Thursday March 12th 2020

A)6R
8/sd Single Leg SLDL

B)6R
8 KB Front Squats
8 Dips

C)5R
10 RCWLD
10 TT Planks
10 PKTE

Wednesday March 11th 2020

A)18min EMOM
6 Box Jumps AHAP
100' DB Farmer Carry
Cal Bike

B)18min EMOM
Cal Ski
8 L DB Split Squats
8 R DB Split Squats

C)75 Back Extensions

Tuesday March 10th 2020

A)6R
8 DB CP
100' Sled Pull

B)6R
8 KB SC
DBL Unders

C)6R
8 Inc KB Rows
T2B or Rings

Monday March 9th 2020

A)8R
8 DL
8/sd SA DB PP

B)6R
8 Back Squats
2 Rope Climbs

C)6R
Prone Grip C2B
8 GHD HC

Friday March 6th 2020

A)30min Constant Work
3min Bike
1min Plank
3min Row
1.5x EMOM Burpees

B)20min EMOM
30 J.Lunges
EMOM Paralette Push Ups
10 KB Russian Swings
EMOM C2B

Thursday March 5th 2020

A)7R
6/sd DB Split Squats

B)18min EMOM
6 DBL Swing Snatch
6/sd SA DB PP
6 Box Jumps (AHAP)

C)6R
10 DB Thrusters
EMOM Cal Ski

Wednesday March 4th 2020

A)6R
100' Sled Pull
Ring Dips

B)6R
DBL Unders
6/sd SA DB Rows

C)5R
T2R
8 STEDP

TTP

Tuesday March 3rd 2019

A)6R
6 DL
HSPU

B)6R
6 Back Squats
6 Rev Grip Pull Ups

C)5R
100' SA DB FC
15 Back Ext

Monday March 2nd 2020

A)9R
4 Swing Cleans
2 Push Press
4 Swing Cleans

B)6R
6 INC DB CP
1 Rope Climb (legless decent)

C)For Time:
4x Cal Ski
4x Cal Armless Bike
4x Burpees