Monday March 9
Partner WOD*30 Min cap
Row 7K*Split up however you want
Every 3 min*Alternate Movements Between Partners every interval(i.e @3 min P1 ring dip P2 push up, @6 min P1 push up P2 ring dip)
*cannot continue row until both partners are done
P1: 8 Ring Dip
P2: 8 Push Up
Tuesday March 10
Back Squat
3×12 *Build To Max
“Full Sprint”
Every 3 Minutes x 5
12/8 Cal Bike
5 Devil Press @ 40/25
Wednesday March 11
For Time:
Buy In: 1000M Row
then
10 Rounds
1 Squat Clean @ 155/115
3 Pull Up
5 Bar Over Burpee
Thursday March 12
EMOM 6
1/side Turkish Get Up
Build to heavy
5 rounds
In 90 Seconds complete
8 KB Clean And Push Press @ 44/26
16 Front Rack Reverse Lunge
AMRAP Double Unders in Remaining Time
rest 90 seconds
Friday March 13
Deadlift 4×8 @ 60-70%
Shoulder Press + Push Press + Push Jerk
5 x 1+3+5 Build to max
Saturday March 14
6 Rounds each for time
12 Cal Row
10 DB Box Step Overs 50/35
8 Burpee Box Jump Over 24/20
rest 90
Sunday March 15
For Time:
80 Wallball 20/14
60 DB Snatch 50/35
40 Toes 2 Bar
20 Power Snatch 135/95