Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
2 mutant makers
4 push ups
8 du/su
16 mclimbers

Metcon/Rx(16)
(ref 8/7/14)
4rds
4 mutant makers 105/65-*145/85
25 hrpu
25 *unbroken du's/x3 singles unbroken
*if you break on du/su start the set over

back squat(15)
5x1 hvy single across

Finisher
50 alt sit up
25 cuff iso per
1 min chest opener
2 min quad stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 rkbs
6 cleans
4 ttp/hkr/kne/ttb
2 hspu

Metcon/*Rx(17)
40 rkbs 53/35-*70/53
15 step ups/*box jumps 24/20
15 ttp/hkr/kne/*ttb
15 hspu(mod as needed)/*deficit hspu
25 cleans 155/85-*205/115
15 hspu(mod as needed)/*deficit hspu
15 ttp/hkr/kne/*ttb
15 step ups /*box jumps 24/20
40/30 cal row-50/40 cal airdyne

cleans(10)
work up to hvy 2 tng

Finisher
100 bicycles
30 w raise
30 t raise
30 band pull aparts
2 min IT stretch

6x every 7min new set
15/13 cal assault bike+ 15/13 cal row + 16 db snatch + 80du

-Ekoilla kierroksilla pitää jäädä minuutti tai yli lepoa, jos ei jää niin tee 8min lähdöillä.
-Tarkotus mennä joka kierros kovaa.

A.

Side plank leg lift hip drop combo 1/,2/,3/...
Dowel Hollow Over Unders
Lateral crawl ball
Curve 🏃🏼‍♀️

B.

Bulgarian Burpee 1/,2/,3/...
Broadjump hams
Inverted row
Ski ⛷

C.

SA KB BU Tall kneel to stand 1/,2/,3/...
Lateral KB Swing Walks
Tall Kneel Halos
Row 🚣🏻‍♀️

3x10 minutes, 90s rest in between

Bonus finisher 👌🏻💪🏻💦

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 600 Meters
50 Double-Unders

In teams of 4:
EMOM 24:00
Minute 1: Max Walballs (20/14)
Minute 2: Max Shuttle Runs (50 meter intervals)
Minute 3: Max USA Swings (24/16kg)
Minute 4: Max Burpee Pull-ups

• All 4 athletes working. When the 60s is up they will rotate stations.
• Score = total reps completed.

Rest 2:00

AMRAP 10:00 in the same team of 4: Carry Relay
5:00 Front Rack Carry (24/16kg) 50m
5:00 Farmer Carry (24/16kg) 50m

• 1 person working, carries 50m and then gives to next person in the group

1) Speed Bench Press: 9 x 3 @50%, every 60s.
- Change Grip every 3 sets ie. close, medium, and wide grip.
- Class will do floor press

2) Banded Alphabet: 2 Sets on each side. Rest 60s.
- Small letters with these + squeeze abs hard!

Workout of the Day
Friday 180323 ..
Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Finisher
stretch and roll give Castro the middle finger, and drink. Just let Decken know if you get something.

3 Rounds of:
15 KB JM Presses
12 KB Hammer Curls
30 Landmine Rotations (total)
- No rest between movements, but rest 60s after all 3.

10 x Tabata Intervals (20s work/10s rest x 10)
1a) Hollow Hold
1b) Suitcase KB Deadlift (light)

• Alternate between movement.