Mar 4 - 8

Monday

WOD: For Time, Teams of 2

$$ in: 800m run

80 Deadlifts @ 135/95

100 cal AB 60 P. Clean 75 Cal AB 40 Jerk 50 Cal AB 20 P. Snatch 25 Cal

then

5 Rds NFT

10 GHD situps

hamstring curls

Tuesday

Strict Press 5@65, 75, 85% then work up to heavy set of 5x Thrusters

WOD:'Fran'

21-15-9 Thrusters @95/65 Pullups

Wednesday

3 Rds, NFT 30 sec Hollow Hold 10 Hollow Rock 10 V-up then 3 Rds NFT 20 sec superman 10 superman rock 10 superman down-up

WOD: 20 min AMRAP for quality

bear crawl around Alpha rig 3-5 pullup negatives 5-10 strict dips 50 Double Under (or attempts)

Thursday

Snatch 5@75%, 3@85%, 1+@95% then reduce weight and 3 Power Snatch +3 OHS

WOD: 20 min EMOM

20 sec max cal

40 sec rest

Friday

19.3