March 2023

For Time Teams of 2 (1:1)8 Rounds (each)3 Wall Walks9 Front Squats (95/65)12/10 Cal Assault Bike

For Time 50 GHDSUs50x25ft Shuttle Run50 Toes to Bar

15 min AMRAP 5-4-3-2-1Strict Pull Up (overhand grip)Dumbbell Box Step Over (50s/35s to 20”)

3 sets:21-15-9 (16-12-8)Cal Row42-30-18Double Unders-Rest 3 minutes between sets-

14 min AMRAP 4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14)

10 sets (each for time)10 Deadlifts (135/95)10 Push ups100m Sprint (Or 8x25ft Shuttle Run)-Rest 2 minutes between sets-

For Time (Teams of 3) 300/240 Cal Assault Bike (250/210 Cal Echo) 6,000/4,800m Row *Only 2 working at the same time (1 resting) – switch as desired

12 min AMRAP1-3-5-7-9….Power Cleans (115/80)Front Squats (115/80)Burpee Over Bar

For Time 40/32 Cal Assault Bike (33/26 Echo)20 Handstand Push ups30/24 Cal Assault Bike (24/19 Echo)15 Handstand Push ups20/16 Cal Assault Bike (17/14 Echo)10 Handstand Push ups10/8 Cal Assault Bike (8/6 Echo)5 Handstand Push ups

For Time (each) 3 Rounds 8 OHS (115/80) 24 Pull-ups -At 10:00- 3 Rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14)