Friday March 30th 2018

50min Constant Work @ Mod/High Intensity
3/sd KB Turkish Get Ups
3min Bike
30 Step Down Box Jumps
3min Row
30 KB Swings @ 24kg

Thursday March 29th 2018

A)24min EMOM
10 T2B
15 Wall Balls
10 Cal Row
50 DBL Unders

B)E1:15/6R
6 GHD HC/12 SBHC
Alt With
6 DH C2B

C)4 Sets
10/sd DB External Shoulder Rotations

Wednesday March 28th 2018

A)14min EMOM (build to a heavy weight)
2 KB Snatch
4 KB Overhead Step Back Lunges
8 KB Single Arm Swings
Only 1 Arm Per Min

B)E2:15/6R
8 BB DL

C)10min Air Bike @ Mod/High Intensity

Tuesday March 27th 2018

A)E2M/8R
3 Seated Military Press

B)15min AMRAP (record your rounds and pace yourself, this is a long one)
4 Kipping Pull Ups
8 Push Ups
16 KB Americanos 

Monday March 26th 2018

A)E2M/8R
1 Clean/Push Jerk (put it on your back)
5 Back Squats
1 Split Jerk (off your back)
5 Front Squats

B)Every 3min/5 Sets (goal is to finish)
5 HSPU
2 Rope Climbs
20 J.Lunges

C)2RNDS @ High Intensity
4min Row
4min Bike

Friday March 23rd 2018

A)8 Sets 1 Clean 5/sd Front Rack Step Back Lunges B)E3M/4R
15 BB Thrusters
200m Row Sprint

C)E3M/4R

100' Sled Push
10 Burpees

Thursday March 22nd 2018

A)1RND @ High Intensity
3min Bke
3min Row
3min Ski

B)E2:15/6R
5/sd Single Arm DB Rows
5 GHD HC/10 SBHC

C)E2:15/6R
5 Dips
5 Biceps Curls

Wednesday March 21st 2018

A)E2M/8R
3 Back Squat

B)21min EMOM
15 Wall Balls
1 PP/1 PJ/1 SJ
50 DBL Unders

C)50 Back Extensions

Tuesday March 20th 2018

A)E2:15/6R
5 Bench Press
10 Ring Rows

B)E2:15/6R
10 T2B
Max HSPU

C)30sec 90% Intensity
90sec off

Bike Sprints
6 Rounds

Monday March 19th 2018

A)E1:30/10R
2 Hang PWR Cleans (build to heaviest weight)

B)E2M/7R
5 DH Pull Ups
10 BB Thrusters

C)E2M/6R
50' Rope Pull
50' Sled Push