28March2016 – Monday

A. Strength – Every 90sec. for 7rds perform:
1 High Hang Squat Snatch + 2 OHS
*Work to a heavy complex

B. WOD – 4rds:
21 Cal. Row
15 OHS (75,55)
9 Bar Facing Burpees
*Rest 1min.

29March2016 – Tuesday

A. Strength – Every 90sec. for 5rds:
6-8 Strict Pullups

B. WOD – For time:
400m Run
21 Power Cleans (135,95)
21 Ring Dips
400m Run
15 Power Cleans
15 Ring Dips
400m Run
9 Power Cleans
9 Ring Dips

30March2016 – Wednesday

A. Strength – 10min. E2MOM:
6 Back Squats
*Start @70% and add accordingly

B. WOD – 100 DU’s
100 KBS (53,35)
100 Abmat Situps
100 Thrusters (45,35)

31March2016 – Thursday

A. Strength – Romwod

B. WOD – 12min. AMRAP:
40 Mountain Climbers
30 Slam Balls
20 Hip Ext.
10 Ring Rows

01April2016 – Friday

A. WOD – “Fight Gone Bad” 3RFT – 1min. at each station for max reps:
Wallballs
SDLHP (75,55)
Box Jumps (20″)
Push Press (75,55)
Row for Cals.
Rest 1 Min between rounds