2025-03-24

Mon

Deadlift – 5@75%, 3@85%, 1+@95%
9min EMOM – 5 Thrusters (add weight every 3min)

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Run 800 (Buy in)
10 Rounds
4 pullups
10 pushups
15 Air Squats
Run 400 (Cash out)

Tues

Bench Press – 5@75%, 3@85%, 1+@95%
3×15 Pushups
3×10 Ring Dips

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3 Rounds (rest 1 min between rounds)
60 DU
15 Hang power clean (115/85)
60 DU
60 Sit up

Wed

Back Squat – 5@75%, 3@85%, 1+@95%
3×10 Goblet Squats
3×20 Jumping Lunges

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4min AMRAP x 4 Rounds
500/400 meter Row** (buy in)
10 DB Thruster (50/35)
10 Leg Raise over KB (L+R=1) or 30sec lateral plank
Rest 1 min between rounds
**Alternate bike and row for buy in. Bike is 1250m/900m

Thurs

Press – 5@75%, 3@85%, 1+@95%
10 Min EMOM Alt
5 HSPU
10 Ring Rows

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20 T2B
Run 400
40 KB swings
Run 400
40 pullups
Run 200
20 burpees over KB
Run 200

Fri

Front Squat – 5@75%, 3@85%, 1+@95%

12 Min EMOM Snatch
0:00-2:00 4 Reps
3:00-5:00 3 Reps
6:00-8:00 2 Reps
9:00-11:00 1 Rep
* Add weight every 3mins as reps decrease

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“Mahsha” w/ a partner
22 Rounds (25min Time Cap)
13 Wallball
7 Devils press
9 Box Jump Over