Monday March 16
7 Rounds For Reps
20 sec KB Swing 70/53
10 sec Rest
20 sec Bike
10 sec Rest
20 sec Pull Up
10 sec Rest
20 sec Glute Ham Raise
10 sec Rest
Tuesday March 17
Earn Me a Pint ‘O’ Guiness
3 Rounds For Time
17 Mystery Reps
20 Shoulder to Overhead 135/95
20 Back Squats 135/95
Wednesday March 18
A1. Deadlift 4×6 @ 70-80% rest 60
A2. Feet Elevated Ring Row 4×8-10 rest 60
B. Floor Press 5×5 Build to Heavy
C. For Time*6 Min Cap
50 Box Step Overs @ 24/20 @ 2×53/35
Thursday March 19
“The Chief”
5 Rounds
AMRAP 3
3 Power Clean 135/95
6 Push Up
9 Air Squat
rest 1 minute in between rounds
Friday March 20
AMRAP 20
Buy In- 2000M Row
In remaining time
AMRAP
12 Alt DB Snatch 50/35
6 Single Arm DB Overhead Squat(L)
4/2 Muscle Up
12 Alt DB Snatch
6 Single Arm DB Overhead Squat(R)
Saturday March 21
3 Rounds
In 2 min blocks rotate:
Max Cal Row
Max Toes to Bar
Max Box Jumps (24″/20″)
R1
Sunday March 22
3 Rounds
30s Holds:
L-Sit Hold
Goblet Squat Hold (53#/35#)
Side Plank L
Side Plank R
30-20-10
Burpees
50 Double Unders after each round