March 2023

16 min AMRAP30/24 Cal Assault Bike (OR 24/18 Cal Echo Bike)20 Thrusters (45/35)10 Strict Pull-Ups

For Time40-30-20-10Box Jump Overs (20″)20-15-10-5Stick Sit-ups

For Time 21-15-9Double Dumbbell Clean and Jerks (50s/35s)50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

For time, partition any way:1600m Run80 Toes to Bar

5 RFT200/175m Row10 Burpee over Rower15 Wall Balls (30/20)

20 min EMOMMin 1 – 50 Double UndersMin 2 – 3 Squat Snatch (135/95)Min 3 – 8x25ft Shuttle RunMin 4 – 15 GHD Sit-ups

18 min AMRAP (Teams of 2)14/11 Calorie Row14 Alternating Jumping Split Lunges (7 each leg)

For Time 30/24 Calorie Assault Bike (24/19 Echo)20 Toes to Bar15 Overhead Squats (95/65)20 Bar Facing Burpees15 Overhead Squats (95/65)20 Toes to Bar30/24 Calorie Assault Bike (24/19 Echo)

5 sets:10 Dumbbell Box Step Ups (50s/35s)(24″/20″)20 Push Ups-rest 0:30 between sets-

For Time 400m Run -into- 5 Rounds of: 5 Strict Pull-ups 5 Strict HSPUs 15 AMSUs -into- 400m Run