6 sets 50 Double Unders Odd sets: 10 Clean and Jerks (95/65) Even Sets: 10 Power Snatches (95/65) 10 Bar Facing Burpees -Rest 1:00 between sets- *Repeat from Monday February 27, 2023.

AMRAP 15 Minutes 15 Kettlebell Swings (44/26) 30 yard sled push (125/100) 10 Kettlebell Goblet Squats (44/26) 30 yard sled push (125/100) 5 Single-arm kettlebell Push Press (44/26) (5 each side) 30 yard sled push (125/100) *Score every 5 yards as a rep.

For time: 10 Wall Facing Strict Handstand Push Ups (OR 10 Strict Handstand Push Up) 15 Box Jumps (24/20) 20 Toes to bar (OR 40 Hanging Knee Raise) -rest 5 minutes- For time: 20 Toes to bar (OR 40 Hanging Knee Raise) 15 Box Jumps (24/20) 10 Wall

1 Pause Clean Deadlift at Mid Thigh + 1 Pause Clean from that mid thigh position + 1 Pause Push Jerk @ 60% 1 RM Clean and Jerk 1 Pause Clean Deadlift at Mid Thigh + 1 Pause Clean from that

2 sets: 2 Rounds 10 Overhead Squats (75/55) 6 Box Step Ups (24/20) 2 Bar Muscle Ups (OR 4 Burpee Pull Ups) -rest 1:1 b/t sets-

4 sets: 2 Rounds 25ft Dumbbell Walking Lunge (25/15) 50ft Bear Crawl (OR 10ft Handstand Walk) -rest 1:1 b/t sets- Set 1: Single arm overhead lunge (right) Set 2: Single arm overhead lunge - other arm (left) Set 3: Farmers Carry lunge (right) Set 4: Farmers Carry lunge

AMRAP 10 Minutes 12 Deadlifts (115/80) 9 Hang Cleans (115/80) 6 Push Jerks (115/80) *Each round must remain unbroken

5 Sets 600m Row or Ski at RPE5 3 Min Echo Bike at RPE3 *Rest 1 Min between sets. *Score Echo Bike Calories.

9 Min at RPE4, 2 Min at RPE3 90 Sec at RPE7, 3 Min at RPE3 6 Min at RPE4.5, 2 Min at RPE3 90 Sec at RPE7, 3 Min at RPE3 3 Min at RPE5, 2 Min at RPE3 90 Sec at RPE7

Partner Throw Down Friday!! 8 sets (1 set every 4 minutes) 15/12 Calorie Bike Erg SPRINT 10 Box Jumps (30/24) 5 Sandbag Cleans (150/100)

4 Rounds 1500m at Fast -Rest 1 Min- 4x (300m at Moderate, 100m at Easy) *No additional rest between reps, sets, or rounds.