Week of 3/27/23 - 3/31/23
Monday - 3/27/23
For Time:
1-2-3-4….10
Bar facing Burpee
Thruster (95/65 lbs)
Toes to Bar
Score = Total Time (20 Minute Cap)
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Tuesday - 3/28/23
Deadlift
5x3 (Same Weight)
Score = Weight
8 Minute AMRAP:
12/9 Cals Bike
16 Double KB Deadlifts (24/16 kg)
Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
Wednesday - 3/29/23
Strict Pull-ups
10x4 (1 Minute Rest Between Sets)
4 Rounds - For Time:
5 Wall Cimbs
15 Box Jumps (30/24 in)
3 Rope Climbs
20 Minute Cap
Score = Total Time
Thursday - 3/30/23
4 Minute AMRAP’s:
30FT D-Ball Bear Hug Carry
4 Minute AMRAP’s:
Row (Meters)
4 Minute AMRAP’s:
Sit-ups
4 Minute AMRAP’s:
Bench Press (135/85 lbs)
4 Minute Rest After each AMRAP
Score = Total Reps/Distance
Rx1= 115/65 lbs
Rx3= 155/95 lbs
Friday - 3/31/23
Hang Squat Clean
3-3-3-3-3
Score = Weight
EMOM 2 x 5 Rounds:
7 Double DB Hang Squat Clean (40/25 lbs)
Max 20FT Shuttle Run
20FT = 1 Rep Score = Total Reps of Shuttle Runs
Rx1= 30/20 lbs
Rx3= 50/35 lbs
