Monday (Mar 28th) Strength: Back Squat 1x20 Reps *5lbs Heavier than last week, we will do this once a week building 5lbs at a time each week. Compete: For Time: 21-15-9 Burpees 12-9-6 Bar Muscle Ups *12:00 Time Cap Train: 21-15-9 Burpees CTB Tuesday (Mar 29th) Strength: 5 Sets: 1 Squat Clean + 1 Front Squat @75-85% of 1RM *Start at 75% and if you feel good add weight up to 85% based on feel. Compete: 4 Rounds For Time: 30/25 Cal Row 20 Alternating Pistol Squats 10 SHSPUs *20:

Monday (Mar 21st) Strength: Back Squat 1x20 reps @60% of 1RM Compete: For Time: 15-12-9 Muscle Ups 100 DUs **14:00 Time Cap Train: For Time: 15-12-9 Chest-to-Bar 150 Single Unders Tuesday (Mar 22nd) Strength: Power Clean & Jerk 4x2 Reps @75% of 1RM Compete: 20:00 AMRAP 200m Run 10 Strict Deficit HSPU @4/2” 200m Run 10 Power Cleans @155/105lbs Train: 20:00 AMRAP 200m Run 15 Hand Release Push Ups 200m Run 10 Power Clean @115/85lbs Wednesday (Mar 23rd) Strength: Deadlift 4x3 Rep

Monday (Mar 14th) Strength: Bench Press 2-2-2-2-2 *Work up each set, start at around 70% of 1RM **Perform 4 Weighted Strict Pull Ups after each set (if you can add weight to the strict pull ups each set) Compete: 4 Rounds For Time: 25 HSPUs 100 DUs 600m Run *25:00 Time Cap Train: 4 Rounds For Time: 25 DB Push Press @50/35lbs 150 Single Unders 400m Run Tuesday (Mar 15th) Strength: 5 Sets: 1 Snatch Pull + 1 Snatch @75% of 1RM Snatch *Rest as needed bt sets, all sets at the same

Monday (Mar 7th) Back Squat 4x3 Reps @80% of 1RM *All sets at the same weight Compete: 4 Rounds: 3:00 AMRAP 7 Power Cleans @115/85lbs 7 Strict HSPUs 14 Air Squats *Rest 1:00 between rounds Train: 4 Rounds: 3:00 AMRAP 7 Power Clean @95/65lbs 7 Strict DB press 14 Air Squats *Rest 1:00 between rounds Tuesday (Mar 8th) Compete: Every 4:00 x5 Rounds: 15/12 Cal Bike 15 TTB 50 DUs 10 Burpee To Touch Train: Every 4:00 x5 Rounds: 12/9 Cal Bike 12 TTB 75 Single Under 8 Burpees To Touch