Sunday, March 29, 2026
For time:
1,000-meter row
30 clean and jerks
1,000-meter row
30 strict handstand push-ups
Time cap: 20 minutes
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
Saturday, March 28, 2026
For time:
3 rounds of:
50 double-unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 double-unders
10 deadlifts, weight 2
1 round of:
50 double-unders
10 deadlifts, weight 3 (heaviest)
Time cap: 12 minutes
♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)
Thursday, March 26, 2026
For time:
10 50-foot shuttle runs
20 overhead squats
30 burpees over the bar
Rest 1 minute
30 burpees over the bar
20 overhead squats
10 50-foot shuttle runs
Time cap: 12 minutes
♀ 80 lb (36 kg)
♂ 115 lb (52 kg)
Tuesday, March 24, 2026
For time:
20/14 Calorie assault bike
20 Shoulder press (95#/65#)
25/17 Calorie assault bike
25 Push press (115#/80#)
30/20 Calorie assault bike
30 Push jerk (135#/95#)
