3-4-15

ACCESSORY WORK (2x) 1 min Hollow Hold 1 min Plank 50 Pull-aparts 20 Scarecrow 20 Scap Pushup

PUSH-UP 10-20-10-10

CONDITIONING 15-12-9 Thruster (95#/65#) and Pull-up 5 min rest 12-9-6 Thruster (95#/65#) and Pull-up 5 min rest 9-6-3 Thruster (95#/65#) and Pull-up

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3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel