Monday – 03/19/2018

Intervals

5 Rounds of
30 seconds of burpees to target
90 seconds rest
30 seconds of rowing for calories
90 seconds of rest

Metcon

AMRAP in 7 Minutes
7 Front squats 155/105 lb
14 Kettlebell swings 32/24 kg

Weightlifting/Gymnastics

EMOM for as long as possible
[odd] Straight set of toe-to-bar
[even] 1 Squat snatch start at 60% and work up to a max for the day

Tuesday – 03/20/2018

Gymnastics

Straight set of kipping pull-ups then 20 seconds of double unders

Metcon

AMRAP in 10 Minutes
4 power clean 135/95 lb
6 push press 135/95 lb
16 walking lunge steps

Weightlifting

EMOM for as long as possible

1 Power clean + 1 push jerk + 1 split jerk

start at 60% of your lowest lift and work up to a max for the day

Wednesday – 03/21/2018

Strength

Front Squat

2-2-2-2-2

Metcon

6 rounds of 1 minute at each station

two arm dumbbell thrusters 50/35 lb
air assault for calories

Skill

EMOM or 10 Minutes
3 Squat snatches ~ 50% of 1RM + straight set of bar muscle ups

Thursday – 03/22/2018

Skill

10×1 Handstand walk

Metcon

AMRAP in 20 Minutes

30 Sit-ups
25 Push-ups
20 Box Jump 24/20″

Weightlifting

Every 90 seconds for as long as possible

1 Clean & Jerk

start at 60% and work up to a max for the day.

Friday – 03/23/2018

Rest day

Saturday – 03/24/2018

18.5!