24
03
2023
GTO Runs box
4 min plate ground to overhead (20/10kg) 3 min shuttle runs (20m) 2 min box jumps (60/50cm) 1 min box around the worlds 2 min box jumps (60/50cm) 3 min shuttle runs (20m) 4 min plate ground to overhead (20/10kg)
23
03
2023
Zercher squats 3-3-3-3-3
Zercher squats 3-3-3-3-3
22
03
2023
30 sec on/30 sec off
4 Rounds of: 30 sec on/30 sec off L-sit Parallette pass-throughs Hip extensions Superman
21
03
2023
Wall ball Power Snatch
AMRAP 15 min 21 wall balls (9/6kg) 7 hang power snatches (50/35kg) 5 Bar muscle-ups
20
03
2023
Single-unders
For time: 100 single-unders 25 woman-makers (22.5/15kg) 100 single-unders 50 KB Swings (32/24kg) 100 single-unders
19
03
2023
Dumbell and Med ball
4 Rounds 400m DB farmers carry (22.5/15kg) 25 DB power cleans 400m MB carry (9/6kg) 25 wall balls