Friday March 29th 2019

48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
10 Burpee Box Jump Overs
MU/Kipping Pull Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
10 BB HC
100' Sled Push @ Body WT

Thursday March 28th 2019

A)E2M/8R (build to a heavy wt)
6-8 Atlas Stone Lifts

B)E2M/6R
8 Bench Press
2 Rope Climbs

C)E1:15/6R
8/sd RB Prone Rev Flys
50'/arm Single Arm Farmer Carry @ start at 85lbs

Wednesday March 27th 2019

A)18min EMOM
Ring Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows

B)Every 1:15/6 Sets
3 T2B/3 COB Pull Ups/3 C2B
Alt With
10 GHD or SB HC

C)10-1 For Time
Front Squats @ 155lbs
Bar Jump Burpees

Tuesday March 25th 2019

A)E1:15/9R
1 Hang PWR Clean to Split Jerk
1 Hang Squat Clean to Thruster

B)Every 2:30/6 Sets
Bar MU/Kipping Pull Ups
10 DB SLDL

C)3000m Row For Time

Monday March 25th 2019

A)E2:30/7R (build to a heavy wt)
8/sd BB Front Rack Step Back Lunges

B)E2M/6R
HSPU
50 DBL Unders

B)E2M/7R (build to a heavy wt)
8 Incline BB Chest Press
8 Alt Hanging Knees to Elbows

Friday March 22nd 2019

50min AMRAP
3x Cal Ski
3x Cal Row
3x Cal Bike
20 J.Lunges
Kipping C2B
Push Ups
100 Zeus Rope Skips

Thursday March 21st 2019

A)E2M/6R
1-4 Atlas Stone Lifts
50 Zeus DBL Unders

B)E2M/6R
8/sd Split Squats

C)E1:15/6R
16 Prone Single Arm Rev Flys
Alt With
50'/arm Single Arm Farmer Carry 

Wednesday March 20th 2019

A)6min AMRAP Ladder (1,1,2,2,3,3,ect)
Rope Climbs (constant at 1)
HSPU

B)E1:15/6R
5 DB CP
Alt With
10 BB DL @ 50%

C)E2M/6R
5 Dips
5 DB Curls

Tuesday 19th March 2019

A)E2M/8R
1 PWR Clean
5 Hang PWR Cleans
1 Split Jerk.

B)12min EMOM
30sec Bike Sprint
11 T2B

C)E2M/6R
50' Rope Pull
50' Sled Push 

Monday March 18th 2019

A)E2:15/6R
5 Military Press
5 GHD HC

B)E2:15/6R
Bar MU
10 Back Squats

C)E2M/5R
100' Sled Push
15 Americanos