MONDAY

Weightlifting
Within 20 Minutes:

– Complete 3 Sets of 4 Deadlift @ RPE9

Metcon

EMOM 6
– 5 Strict Pull Ups

Rest 4 minutes

10 Minute AMRAP:

– 7 Pull Ups
– 14 Hang Dumbbell Snatch (alternate) @ 1 x 22.5/15kg DB
– 28 Double Unders

Notes:
Go hard go unbroken!

TUESDAY

Gymnastics
5 Rounds

– 30-40% of Max Effort Kipping Handstand Pushups (set in week 1 of March)
– 10 Barbell Strict Press @ 30-40%
(rest 1 minute between rounds)

Metcon
20 Minute Clock:

Within 10 Minutes:

– Establish a 2RM Back Squat

Rest 5 Minutes…

5 Minute AMRAP:

– 5 Back Squat @ 40% of 2RM
– 200m Run

WEDNESDAY

Core
3 Rounds
– 10 Hanging Leg Raises
– 20s Floor Tuck Sit Hold
(rest 1 minute between rounds)

Metcon
6 Rounds Each for Max Reps:

Within a 60s window:

– 16/12 Calorie Bike

Remaining time…

– Max Distance Handstand Walk (rounds 1,3 and 5) or Alt DB Push Press@15kg/10kg
– Max Effort Ring Dips (rounds 2,4 and 6) or Close Grip Press Up
(rest 2 minutes between rounds)

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 3 Deadlift @ 65% of 1RM

Metcon
4 Rounds Each for Max Reps:

Within a 2 Minute window:

– 10 Squat Cleans @ 40/30kg
– 15/10 Calorie Row

Remaining time…

– Max Effort Shoulder to Overhead @ 40/30kg

(rest 2 minutes between rounds)

FRIDAY

Gymnastics
5 Rounds
– 3-5 Strict Deficit Handstand Pushups
– 5 DB Press per arm (AHAP)
(rest 1 minute between rounds)

Metcon
For Time (18 Minute cap):

– Run 800m
– 30 Toes To Rings
– Run 600m
– 20 Toes To Rings
– Run 400m
– 10 Toes To Rings

SATURDAY

Team WoD
30 Minute Clock (partner WoD – work split however):

00:00-04:00:
– 40 Front Squat @ 60/40kg *

04:00-08:00:
– 40 Pull Ups ^

08:00-12:00:
– 30 Front Squat @ 80/60kg *

12:00-16:00:
– 40 Pull Ups ^

16:00-20:00:
– 20 Front Squat @ 100/80kg *

20:00-24:00:
– 40 Pull Ups ^

24:00-30:00:
– Establish a Team Total 1RM Squat Clean

*: reps to count your partner needs to be hanging from a pull up bar
^: reps to count your partner needs to have a barbell in a front rack hold

SUNDAY

EMOM
30 Minute EMOM:

1) 50 Double Unders
2) 12 Dumbbell Power Cleans @ 2 x 22.5/15kg
3) 50 Double Unders
4) 12 Dumbbell Squats @ 2 x 22.5/15kg
5) Rest