Monday March 11
Back Rack Reverse Lunge
2x 16 @ last weeks weight
Row Intervals
2x 1250 @ last weeks Pace
Tuesday March 12
For Time:
20 Pull Ups
30 Toes 2 Bar
40 Cal Row
40 Wall Ball 20/14
30 Power Clean 135/95
20 Pull Up
Wed. March 13
Tempo Push Press
Find Heavy 5 RM
3 Rounds
20 FR 2xDB Squat 50/35
40 Double Unders
Thursday March 14
Every 1:30 x 12
1- 30 Jump Lunges+ 10 Burpee
2- 4 Lengths D-Ball Carry 100/80
3- Max strict+ Max Kipping HSPU + 10 Burpee
4- 15 Stiff Legged Deadlift 135/95
5- 18/15 Cal Bike
6- 1 round Durante Core
Friday March 15
Open 19.4
Saturday March 16
Split Jerk
Work to a heavy triple
AMRAP 10
21 Kb Swing 53/35
15 Burpee
9 Floor Press 50/35
Sunday March 17
Partner WOD
AMRAP 24
Calories Bike/Rower
Every 3 Minutes
15 Synchro Air Squats
10 Synchro Push Ups
5 Synchro Pull Up