Wednesday - 030419

Strength: Press 3-3-3 Metcon: For time: Run 1200m 30 Burpee box jump overs 30 Cleans (#80/50) 30 Burpee box jump overs Run 1200m Endurance: E4MOM for 32min: Run 400m in remaining of 4min complete max reps burpee pullups

Tuesday - 020419

Strength: Romanian Deadlift 6-6-6 Metcon: 5 Rounds for time: 10 KB S2OH (#24/16, x1) 10 KB Snatch (#24/16, x1) 1 Legless Rope Climb Weightlifting: -Hang snatch under the knee 3×3 (60%) 3×2 (65%) 2×2 (70%) -Push press+over head squat 2×3 (55%) 2×3

Monday - 010419

Skill: Handstand Hold Practice (wall assisted/free) Metcon: AMRAP in 10min of: 3-6-9-12-15-18... Power Cleans (#60/40) 10 DB Step-ups (#22.5/15, x2) Endurance: AMRAP in 30min of: 1 Round of "Cindy" 10-20-30-40... Double Unders *Add 10 DUs every round

Sunday - 310319

Strength: Back Squat 5-5-5 Metcon: In teams of 3 for time: 300 Double Unders 150 Sandbag Over Shoulder (#60/45) 300 Double Unders Endurance: For time: Row 1000m Then 5 Rounds: 14 DB Devil Press (#15/10, x1) 28 Medball Situps 42 Double Unders Then Row 1000m

Saturday - 300319

Power: Box Jump for height - 12min to build highest jump Metcon: AMRAP in 20min: 12 DB Snatches (#22.5/15) 6 Burpees over DB 3 Ring Muscle-ups Weightlifting: -No feet snatch balance: 5×5 (60%) -No feet snatch (from hang): 5×3 (55%) 3×3 (60%) -Clean + Push jerk

Friday - 290319

Speed/Skill: Snatch Balance 3-3-3-3-3 Metcon: For time: 1-2-3-4-5-6-7-8-9-10 Toes-to-bar Front Squat (#50/35) HSPU Endurance: For time: 50-40-30-20-10 Box Jumps Burpees Goblet Lunges (#16/12) Skills: Bar Muscle-up

Thursday - 280319

Strength: Weighted Pushups 4-4-4-4-4 Metcon: 2 Rounds for max reps: 2min Rope Climbs (3 points per climb) 2min Wallballs (#10/6) 2min Cal Row 2min Kettlebell Swings (#24/16)

Wednesday - 270319

Strength: 15min to build RM3 Thruster Metcon: For time: 21-18-15-12-9-6-3 DB Hang Power Cleans (#22.5/15, x2) Between the sets: 10 Box Jumps 10 ABmat Situps Endurance: 6 Rounds for time: 50 Double Unders 40 Air Squats 30 Hollow Rocks 20 Cal Row 10m Burpee Broad Jumps

Tuesday - 260319

Strength: Press 2-2-2-2-2 Metcon: 5 Rounds for time: Run 400m 10 Shoulder to overhead Round 1: #40/30 Round 2: #50/35 Round 3: #60/40 Round 4: #70/45 Round 5: #80/50 Weightlifting: -Snatch lift off (snatch pull to below the knee): Light weight (practice) 9×5 -Snatch

Monday - 250319

Strength: Barbell Lunges (behind the neck) 6-6-6-6-6 (3 each leg) Metcon: For time: 100 Double Unders 50 Pushups 15 Snatches (#60/40) 100 Double Unders 15 Snatches 50 Pushups 100 Double Unders Endurance: EMOM for 30min: 1: 25 Kettlebell Swings (#16/12) 2: 15 Box Jumps 3: 15 Jacksons 4:

Sunday - 240319

Strength: E2MOM For 14min: Hang Clean + Hang Clean below the knee (1+1) Metcon: 3 Rounds for time: 20 Deadlifts (#80/50) 15 Burpees Over the bar 20 Medball Cleans (#10/6) Endurance: 7 Rounds for time: Run 400m 20 Plate Overhead Lunges (#20/15) 15 Burpees on plate 10

Saturday - 230319

Metcon: Open Workout 19.5: 33-27-21-15-9 reps for time of: Thrusters (#43/30) Chest-to-bar pull-ups Time cap: 20 minutes Weightlifting: Snatch with 3 pause 3×3 (60%) 2×2 (65%) 2×2 (70%) Snatch balance 3×6 (70%) High Snatch pull 3×3 (60%) 2×3 (70%) Back squat 4×

Friday - 220319

Strength: Weighted Chinups 4-4-3-3-2-2 Metcon: AMRAP in 20min of: Run 200m 12 Wallballs (#10/6) 4 Sandbag over shoulder (#60/45) Endurance: For time: 200 Double Unders 6 Rounds of "Cindy" 60 Burpees 6 Rounds of "Cindy" 200 Double Unders Skills: Kipping Pullups

Thursday - 210319

Strength: Overhead Squat - 12min build to a heavy 2-rep set Metcon: For time: 50 Pushups 50 Double Unders 25 Ring Dips 50 Box Jumps 25 Overhead Squats (#50/35) 25 C2B Pullups 50 Situps

Wednesday - 200319

Strength: Front Squat 5-5-5 Metcon: 4 Rounds for time: 200m Farmer Carry (#24/16) 15 Knees-to-elbows 5 Hang Power Cleans (#70/45) Endurance: In teams of 2 for max cal row: Partner 1: Rows Partner 2: 20 Situps + 10 Burpees *Switch every round *Finish when each partner finished 10 rounds

Tuesday - 190319

Skill: Handstand Practice (10min) Metcon: AMRAP in 25min of: Run 400m 21 Jump Squats 15 Plate G2OH (#20/15) 9 HSPU Weightlifting: Hang drop snatch (Empty bar) 6×5 Hang clean 3×3 (60%) 3×2 (70%) 2×2 (80%) Power jerk 3×4 (60%) 3×3 (70%) Front squat