Monday March 14th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 15 minutes
6 Deadlifts (315/225)
6 Burpees
5 Cleans (225/155)
5 CTB Pull Ups
4 Thrusters (155/105)
4 Muscle Ups

*Only using 1 bar, change loads as you go.

*Pack
6 Deadlifts (185/135)
6 Burpees
5 Cleans (135/95)
5 CTB Pull Ups
4 Thrusters (95/65)
4 Strict Ring Dips
*Pup
6 Deadlifts (135/95)
6 Burpees
5 Cleans (95/65)
5 Banded Pull Ups
4 Thrusters (Scale as needed)
4 P-Bar Dips

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 3 minutes
Deadlift
*Set 1 x 7 @ 60% of 1RM
*Set 2 x 5 @ 65%
*Set 3 x 3 @ 70%
*Set 5 x 1 @ 75%

B. EMOM x 6 minutes
5 HSPU
5 H.Power Clean (135/95)

C. 3 sets:
15 Russain KBS (2/1.5pd)
30 Banded Good Mornings
60 second Plank Hold
Rest 90 seconds

L3: Self led Warm-up.
A. Every 3 minutes
Deadlift
*Set 1 x 7 @ 65% of 1RM
*Set 2 x 5 @ 70%
*Set 3 x 3 @ 75%
*Set 5 x 1 @ 80%

B. EMOM x 6 minutes
5 HSPU
5 H.Power Clean (135/95)

C. 3 sets:
15 Russain KBS (2/1.5pd)
30 Banded Good Mornings
60 second Plank Hold
Rest 90 seconds

2-A-DAY

3 rounds for time:
20 Box Jumps (24/20″)
15 Thrusters (95/65)

L2&L3