A1.) 3×5/arm KB/DB floor press alternating; rest 60 seconds

A2.) 3×5 bent over barbell row with supinated grip (heavier than last time); rest 60 seconds

B1.) 3 x 10 high box jumps; rest 30 seconds

B2.) 3 x 20 medball sit-ups AFAP; rest 30 seconds

B3.) 3 x 10 UB KB snatches/arm ; rest 30 seconds

6 x 1 Push press + 1 Push Jerk + 1 Split Jerk – rest 60 sec.

then…

3 rounds:

4 minute running clock…

– 400 m run

– 25 wallballs (20/15)

– ME ring dips

*Rest 2 minutes. Perform 10 ring dips during the rest period if you are unable to get to them during the 4 minutes.

Front Squat

5×3 @ 75% – rest 60-90 sec.

then…

3 rounds for total reps of:

– 1 min ME Front Squats (135/95)
– 1 min ME HSPU
– 1 min ME KBS (53/35)
– 1 min ME Pull-ups

*Rest 1 minute after each round.

 

Open Workout 13.1

8×1 Hang Clean + Jerk – heaviest possible, rest 60 sec.

then…

1 minute ME KB snatches

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks
50 Double-Unders
5 Push Jerks 155/105#

*Rest 1 minute.

1 minute ME KB snatches

Skill: Toes 2 Bar

If you can connect them fluidly then do 4xME sets resting 60 seconds between each. If you are still struggling with technique then use this time to work on connecting reps or moving up in your progressions. 

then…

5 rounds for total time of:

Row 200m
-rest 1 minute
Run 200m
-rest 1 minute

then…

March Challenge: max effort perfect strung together wallballs

Muscle up practice for 8 minutes

then…

2 or 1 Muscle up EMOM for 6 minutes

then…

5 rounds for total HSPU of:

2 minutes to complete-

– 20 KBS (53/35)
– 12 Lateral Box Jumps (20/16)
– ME HSPU

*Rest 1 minute.

Front Squat

1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

or if you didn’t complete last Monday’s then..

1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.

then…

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105 for advanced, 135/95 for intermediate, 95/65 for beginner
-with the remainder of the minute complete ME Split Jerks

1 min. ME Burpees