March 29, 2019

Bench Press
5-5-3-3-1-1

*Finisher

March 28, 2019

5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35 lb.)
AMRAP 20 min.

March 27, 2019

400-m Run
500-m Row
Rest 4 min.

200-m Run
250-m Row
Rest 2 min.

3 rounds

March 26, 2019

6 Front-Rack Lunges (155/105 lb.)
6 Jerks
5 rounds

March 25, 2019

Snatch Balance
1-1-1-1-1

Snatch Complex
1 Hang Squat Snatch
1 Mid-Thigh Squat Snatch
1 Full Squat Snatch
EMOM 10 min.

March 24, 2019

33-27-21-15-9
Thrusters (95/65 lb.)
Chest-to-bar Pull-ups

Time cap: 20 minutes

March 21, 2019

Zercher Squat
3-3-3-3-3

March 20, 2019

9 Hang Power Cleans (135/95 lb.)
15 Deadlifts
3 Rounds
20 Toes-to-Bars
AMRAP 24 min.

March 19, 2019

21 Wall Balls (20/14 lb.)
7 Hang Power Snatches (155/115 lb.)
5 Bar Muscle-ups
AMRAP 15 min.

March 18, 2019

DB Fran

21-15-9
DB Thrusters (65/45 lb.)
Chest-to-Bar Pull-ups

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