Monday 3/30 "CONDITIONING" 3 Sets: 12 Deadlifts (225/155) 2:00 Max Meter Row REST 2:00 REST 5:00 3 Sets: 6 Front Squats (185/125) 9 Bar Facing Burpees 2:00 Max Box Jump Overs (24/20) REST 2:00 Tuesday 3/31 "CONDITIONING" 4 Sets: AMRAP 3 minutes: 12 Wall Balls (20/14) 15 Abmat Sit-ups 50 Double Unders REST 2:00 "STRENGTH" In 10 minutes, build to a heavy: 5-rep Strict Press Wednesday 4/1 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 25 minutes: 25 Power Cleans (135/95) 50 Push-U

Monday 3/23 "STRENGTH" Every 2:00 x 5 Sets: 5 Push Press *Use the heaviest load each set* "CONDITIONING" AMRAP 20 minutes: 7 Hang Squat Cleans (155/105) 25 Abmat Sit-ups 20 Box Step Overs (24/20) Tuesday 3/24 "CONDITIONING" CrossFit Benchmark Workout: Hope 3 Rounds: 1 min Power Snatch (75/55) 1 min Box Jump (24/20) 1 min Thruster (75/55) 1 min Chest to Bar Pull-up 1 min Rest "CONDITIONING" AMRAP 6 minutes for Quality: 200m Row 10 Walking Lunges 10 Kettlebell Swings (light) We

Monday 3/16 "CONDITIONING" AMRAP 12 minutes: 12 Kettlebell Swings (53/35) 9 Box Jump Overs (24/20) 3 Shuttle Runs (d/b = 1) REST 5:00 AMRAP 12 minutes: 15 Calorie Row 12 Front Squats (95/65) 9 Bar Facing Burpees REST 5:00 AMRAP 12 minutes: 30 Double Unders 12 Push Press (95/65) 9 Burpee Box Jump Overs (24/20) Tuesday 3/17 "PRIMER" 2:00 PVC Warm-up REST 1:00 2:00 T2B Warm-up REST 1:00 For 2:00 5 Wall Balls 2 Kips + 1 T2B 1 Shuttle Run "CONDITIONING" For Time: 27-21-15-9 Wall B

Monday 3/9 "PRIMER" In 8 Minutes 3 min Row - Easy / Moderate Then 2 Rounds for Quality: 8 Glute Bridges 8 BB RDL 8 Banded Good Morning 8 Kip Swing + Hanging Knee Raise "STRENGTH" Part 1: Min-0-10 Work Up to Heavy Deadlift 10-8-6-4-2 Part 2: EMOM6 1 Heavy Deadlift "CONDITIONING" 4 Rounds for Max Reps 2:30 Work / 1 Minute Rest 35 Double Under 10 Toes to Bar 5 Hang Power Cleans (95/65) Restart each AMRAP at Double Unders Tuesday 3/10 "PRIMER" 3 Rounds for Quality: 90 Second Bik

Monday 3/2 "PRIMER" 3 Rounds Every Minute on the Minute, Alternating Between O: Rowing E: 5 No Push Up Burpees + 7 BB Shoulder Press "STRENGTH" In 12 minutes, build to a heavy: 1 Strict Press + 3 Jerks (anyway) "CONDITIONING" AMRAP 20 minutes: 1200/1000m Bike 9 Pullups / Ring Rows 12 Burpees 15 Kettlebell Swings (53/35) Partner A Completes Bike Partner B Completes Movements Switch Each Round "FINISHER" 3:00 Minutes Max Rep Partner Seated Medball Russian Twist Tuesday 3/3 "PRI