Monday 3/30

1. High Bar Back Squat 5×5-Heaviest Possible 2. 20 Minute AMRAP: Run 400m 10 Burpee Box Jump (24/20″) 20 Wall Ball Shots (20/14), 10′

Friday 3/27

Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb

Thursday 3/26

1. With a running clock, every minute perform 1 lift and add weight resting for 1 minute only between exercises. Start with approximately 70-75% of your 1RM snatch and snatch for as long as possible. Once you miss or cannot snatch the weight,

Wednesday 3/25

1. Push Press+Push Jerk 5×2+2 65-75% 2. For Time: 50 KBS (1.5/1) 40 Burpees 30 Box Jumps (30/24″) 20 Weighted Pistols (1.5/1)

Tuesday 3/24

1. EMOM 5: 30 Double Unders* 2. Skill: Muscle Up Transitions 3. For Time: 100 Pull Ups *If 30 reps are not completed in 30s, rest and wait for the next minute. This is simply skill work.

Monday 3/23

1. Front Squat+Jerk 5×3+1 80-85% 2. 5 Rounds For Time: 5 Clean-to-Thruster (155/105) 10 Barbell Roll-Outs Run 200m

Friday 3/20

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6

Thursday 3/19

1. High Bar Back Squat 5×3 80-85% 2. For Time: Run 600m 400m MB Carry (20/14) 15 Front Squats (185/125) 400m MB Carry (20/14) Run 600m

Wednesday 3/18

1. Skill: Sumo Deadlift High Pull 2. 8 Minute AMRAP:     10 Sumo Deadlift High Pull (95/65)     10 Ring Dip     20 Box Jump (24/20″)