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