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Thursday, March 30

Part A. Back Squat 5 @ 60% 5 @ 65% 3 @ 70% 3 @ 75% Front Squat 5 @ 60% 5 @ 65% 3 @ 70% 3 @ 75% WOD: 12m AMRAP 20 Pull-Ups 5 Man Makers (50/35)

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Monday, March 27

Part A: Tempo OH Squats 5x4 - 3(down), 3(hold), 1(up) WOD 17min Clock 5 min AMRAP 5 Hang Power Cleans (165/115) 10 PVC Pipe Jump Overs (32"/26") 3 min Rest 4 min AMRAP 4 Hang Power Cleans (205/145) 8 PVC Pipe Jump Overs (32"/26") 2 min Rest 3 min AMRAP 3 Hang Power Cleans (225/155) 6 PVC Pipe Jump Overs (32"/26")

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Friday, March 24

WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Masters 55+: Men use 65 lb. Women use 45 lb. Scaled: (Ages 16-54): Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

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Thursday, March 23

Part A. 12m EMOM Min 1: 10 GHD (sub 15 Ab-mat Sit-Ups) Min 2: 3 Stone to Shoulder (135/95) Min 3: 6E DB Lunges (50/35) WOD: For Time: (12m CAP) 10 Burpee Box Jump Over (24/20) 20 OHS (115/75) 10 Burpee Box Jump Over 15 OHS (135/95) 10 Burpee Box Jump Over 10 OHS (185/125) 10 Burpee Box Jump Over 5 OHS (205/145)

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Wednesday, March 22

Part A Push Jerk Party 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD For time: (12m CAP) 500m Row (sub 400m Run if all rowers taken) 50 KBS (70/53) 40 T2B 30 Front Squats (185/125) *from ground

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Tuesday, March 21

WOD 28m EMOM Min 1) 50 DU (5 attempts, 80 singles) Min 2) 20 Thrusters (45/35 – empty barbell) Min 3) 200m Run Min 4) 5 Bar MU (sub 2:1 C2B, 1:1 Pull-Up/Ring Dip, Banded Bar, Jumping BMU)

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Monday, March 20

Part A. Back Squat (15m CAP) Find a 1RM WOD: 18m Clock: 5 min AMRAP 4 Cleans (165/115) 8 Bar Facing Burpees 3 min REST 4 min AMRAP 3 Cleans (185/125) 6 Bar Facing Burpees 3 min REST 3 min AMRAP 2 Cleans (225/155) 4 Bar Facing Burpees

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Friday, March 17

WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* *Movement varies by division Rx’d: (Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

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Thursday, March 16

Part A. Front Squat (14m) Find a 1RM WOD: 10m AMRAP 2-4-6-8-10-12-14-etc Hang Squat Snatch (95/65) Lateral Bar Burpees *2 Ring MU between each round.

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