3 rounds for quality
3 bar Mus, or 5 strict C2B
6 strict ring dips, with support hold on top
12 s HS HOLD
30 ABR
20 cross overs
5 pass throughs

A1) side squats 3x(6+6)x 30-40% back squat 1RM
A2) skater jumps 3x10
A3) landmine press 3x(6+6)
A4) Medicine ball throw with partner 3x12 (6 each)

5 rounds for time:
800 m run
20 alternating single KB clean and jerk 16/12 kg
10 T2B

A,
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

Goal: sub 23 mins

Compare to 2021.03.05. and see how the ""Build the Base"" workouts have helped your endurance.

B,
For quality:
Sled Drag + Farmers Carry, pick load, 200 m
Sled Drag + Front Rack Kettlebell Carry, pick load, 100 m
Sled Drag + Double Kettlebell Overhead Carry, pick load, 50 m

Sled Drag @40/30kg
Kettlebell- 24/16kg

A,
Front Squat 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Split Stance Good Morning 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
3 rounds for max reps of:
max distance Runs, 3 mins
max rep Dumbbell Box Step-ups, 2x15/10kg, 60/50cm, 1 min
max rep Box Jumps, 60/50cm, 1 min
max distance Runs, 3 mins
4 Renegade Rows, 2x15/10kg + 8 Alternating Mountain Climbers, 1 min
max rep AbMat Sit-ups, 1 min

Build the base.

Alternating Mountain Climbers- on dumbbells

Goal: Complete at an RPE of 6-7/10 and keep a steady and strong pace throughout

D,
Strict Pull-ups 3x max rep

Rest as needed between sets.

AMRAP 2, repeat 3 times
50 DU
15 jumping pullups
max cal echo bike for remaining time
1 min rest between each set

then do:

AMRAP 3
50 DU
15 jumping pullups
max cal echo bike for remaining time

score is total calories

Hand stand drills 🤸‍♀️🤸‍♀️

Bench press
1x4, 70%
1x4, 75%
2x4, 80%
1x4, 85%

10-Rep Touch & Go Power Clean

Partner Workout (You GO, I GO )
5 rounds of :
21 toes to bar
42 wall ball @9/6kg
63 box jump over @60/50cm
84 Double under

Timecap : 30 mins