Sunday, March 9, 2025
Complete as many rounds as possible in 12 minutes of:
800m Run
-THEN-
4 Shoulder press (75#/55#)
8 Sumo deadlift high pull (75#/55#)
12 Front squats (75#/55#)
Saturday, March 8, 2025
For time:
- 21 pull-ups
- 42 double-unders
- 21 thrusters (weight 1)
- 18 chest-to-bar pull-ups
- 36 double-unders
- 18 thrusters (weight 2)
- 15 bar muscle-ups
- 30 double-unders
- 15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
Thursday, March 6, 2025
5 Rounds for time of:
5 Deadlift (155#/105#)
10 Box jump overs (24″/20″)
5 Deadlift (155#/105#)
200m Run
Tuesday, March 4, 2025
Strength
Squat
Conditioning
AMRAP in 11 minutes of:
5 Push ups
10 Air squats
15 Sit ups
Saturday, March 1, 2025
As many rounds and reps as possible in 15 minutes of:
- 3 lateral burpees over the dumbbell
- 3 dumbbell hang clean-to-overheads
- 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
