March 2024

10 min AMRAP 5 Bar MUs 25 Crossover Singles 20 KB Reverse Lunges (53/35) -rest 5 mins- 10 min AMRAP 60 SUs 15′ HS Walk 15 KBS (53/35) 15′ HS Walk

Every 4 mins (4 sets, each for time) 10 Hang Power Cleans (155/105) 15 Strict HSPUs 10 Hang Power Cleans (155/105)

(Teams of 2) For Time M/M- 4000m Row F/F- 3400m Row M/F- 3600m Row *one partner rows at a time, switch as desired.

For Time 5-4-3-2-1-2-3-4-5 Wall Walks *100′ DB Farmer Carry (70s/50s) after each set.

10 min AMRAP 3-6-9-12-15… Burpee Pull-up Box Jump Over (30″/24″) *cont. in this manner, adding 3 reps each subsequent round.

3 Rounds 27 Air Squats 21 GHDSUs (or V-ups) 15 Deficit Push-ups (4″/2″) -rest 3 mins- 3 Rounds 27 Air Squats 21 T2B 15 Push-ups *score the time of each section

For Time 1-2-3-4-5-6-7-8 Power Cleans (185/125) Wall Walks

12 min AMRAP 25′ DB Walking Lunge (50/35) 50 DUs 25′ DB Walking Lunge (50/35) 15/12 Cal Bike

3 Sets (each for time) 15/12 Cal Row 15 S2OH (95/65) 20 T2B 15 S2OH (95/65) 15/12 Cal Row -rest 1:1 between each set-

3 RFT 15 Deadlifts (225/155) 15 Burpee Over Bar