AMRAP 20 minutes of:

buy In…... 50 Burpees

15 strict pull-ups
30 push-ups
45 squats

Back Squat
4x2 (87%)

5 Rounds
Row 600/500m
10/8 Muscle Ups
Rest 2:00

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
- Power Clean (40/25 kgs).
- (always) 50 single unders.

Crossfit:

.25 Mile Run
5 x Weighted Pull Up
10 x OHS (95/55)
20 X Wall Ball Shot
40 x Weighted Knee to Chest
.50 Mile Run
40 x Weighted Abmat Situp
20 x Kettle Bell Swing
10 x Hang Power Clean & Jerk (95/55)
5 x Weighted Parallel Pull Up
.25 Mile Run

Front Squat

5 x 5, moderate weight ( these are deload sets )

Go every 3:00

75 Burpees for time

150 min

1.Skill
A. HSW practice for 15 min
B. RMU practice for 35 min
- Progressions
- MU x 1 rep + attempts

2.JG SC 16.3.2018
A. 3 rounds:
30 sec. straight arm plank
30 sec. straight arm unilateral plank, lift left hand + right foot
30 sec. straight arm unilateral plank, lift right hand + left foot
30 sec. side plank / side

3.Weightlifting from ATP PS 16.3.2018
A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

1. Conditioning from ATP E 16.3.2018 A. 10 rounds of: 1 min on, 30 sec off (total time 30 min): 1) Row 7 cal + 10 box jump 2) 8 thruster @ 30 kg + 8 C2B > 25 kg

Result 1: 10 rounds
Result 2: 8 rounds + 10 reps
173/185

"21-15-9
Cal. rower

42-30-18
Toes To Bar"

Warm Up
3 Rounds
100m Run
5 Burpees
7 Air Squats
9 Hollow Rocks

Lift
Push Jerk
2-2-2-2-2
Increase weight each set (5 sets)

Workout
5 Rounds For Time:
7 Hang Power Snatch (95/65)
14 Air Squats
21 Double Unders