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Mar 21-28



Monday

A. Hang Cleanx3x6@80%

B1. Legless Rope Climbx1x5

B2. Strict TEMPO pullupx3x5

+

3 rounds

10 Power Clean

20 Pull ups-CTB if possible

30 lateral hops over bar


Tuesday

A. Back Squatx5x5@80%

B1. Dip (hardest variation possible) x5x4

B2. Slow HSPU Negativex3x4

+

7 min AMRAP

Run 200 M

15 HSPU

Rest 3 min

7 min AMRAP

50 M Sled Shuttle

7 Thrusters


Wednesday

A. Hang Snatchx3x6@75%

+

100 Burpees

50 OHS

800 M Sandbag Run

+

IF TIME, CORE CASH OUT

B1. L or Tuck sitx15-20 secx4

B2. GHD Reverse Hypersx20x4

B3. Hollow Holdx20 sec+10 Hollow Rocksx4

Thursday

A. Jerkx2x2@80% x2x3@85%

B1. Strict Ring Pull up to chestx3x5

B2. Inverted Body Rowsx10x5

+

10 Rounds

12 Wall Ball

6 Deadlifts

15 DU/45 Singles (if you are excellent at DU, increase to 30)


Friday

A. Front Squatx5x2@80% x5x3@85%

B1. Medball Push upsx10x4

B2. Kipping Dip or MU Practice-3 attemptsx4 (if you do not have a floor push up, x10x4 OH tricep extensions)


8 minutes on the clock to complete

ELIZABETH

21-15-9

Clean

Ring Dip

if you complete the reps, continue with AMRAP KBS

Rest 4 minutes

15-12-9-6

AB Cals

REST=work (you can do this with a partner)

SPRINT!


Saturday

ROPE CLIMB PRACTICE


Teams of 2

Run 200 Together

*in any order

30 T2B-partner hangs

4 Rope Climbs

10 DBALL

30 STO-partner holds handstand

Run 400 M Together

40 T2B-partner hangs

6 Rope Climbs

20 DBALL

40 STO-partner holds handstand

Run 800 Together

50 T2B

8 Rope Climbs

30 DBALL

50 STO-partner holds handstand

Run 1 Mile Together


Sunday

Rowers

Row 2 minutes, Rest 15 secondsx2

Row :30 FAST, Rest 15 secondsx6

Row 2 minutes EASY

Rest 3 minutes

Row 1 minute, rest 15 secondsx2

Row :15 seconds FAST!!!, Rest :15x6

Row 1 Minute EASY

Rest 3 minutes AND SWITCH


AMRAPERS

12 min

1 Bench Plank Around the World (:15 sec a side)

30 ABMAT

30 ARCH UPS

30 Flutter Kicks

12 min

30 DU/90 Singles

10 Rocket Jumps

10 T2B/15 HKR

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