Thursday – April 1

For Time: 3 Rounds 15 Box Jumps (24/20) 5 Bear Complex (115/75) 15 Burpees  5 Bear Complex  15 Cal Row 5 Bear Complex *25 Minute Cap (Strict) *Bear Complex is: Power Clean/Front Squat/Push Jerk/Back Squat/Rack Jerk Movements are separate from each other....

Thursday – March 31

Part 1: 10 Minute EMOM 1 Power Snatch 1 Low Hang Power Snatch 1 High Hang Power Snatch Part 2: “Isabel” 30 Snatches (135/95) *12 Minute Cap Part 3 (Optional): 5 Sets Sprint 100 M Walk 100 M...

Wednesday – March 30

“Cindy” 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats OR “Nate” 20 Minute AMRAP 2 Muscle Ups 4 Handstand Push Ups 8 Russian KB Swings (70/53)

Tuesday – March 29

Part 1: 800 M Run 2 Minute Rest 400 M Run 1 Minute Rest 200 M Run *Time includes the rest Part 2: 2 x 20  Back Squat *Set 1 is on the light/easy side.  Set 2 get after it. Part 3 (optional): 3 Rounds: Max L-Sit Rest 30 seconds Max Rep Barbell Rollout Rest 30...