Monday 3/14/16:

400m Run x 3
– 2 Min Rest

Every 3 Minutes for 9 Minutes:
8 Squats # 72.5% (extra reps on last set.)

5RDs:
10 Full Cleans #155/115
25 Wall Balls
– Rest 2 Min

3RDs:
30 Step Ups #40/25

Tuesday 3/15/16:

Every Minute for 7 Minutes:
3 S2O

Every 4 Minutes for 12 Minutes:
8 Bench Press # 72.5% (extra reps on last set.)
12 Barbell Bent Over Rows #challenging weight

12 Min AMRAP:
12 Push Ups
12 Box Jumps
12 A. Swings #70/40

Wednesday 3/16/16:

4 RDs:
2 Min F.L.R on Rings
2 Min Max Sit Ups
– Rest 1 Min

4RDs:
800m Run/Row
15 SDHP #75/55
15 Bar Over Burpees

4RDs:
50m Waiter Walks #70/40

Thursday 3/17/16:

5RDs:
2 Snatch Balance w/ 10 Second hold at bottom on last rep

Rest 3 Minutes

12 Min CAP to Find 3 Rep Max on O.H. Squat

Rest 5 Minutes

16.3:
7 Min AMRAP:
10 Power Snatches #75/55
3 Bar Muscles Ups/ C2B

Friday 3/18/16:

10 x 200m Row
Rest while partner works/ Rest 1:30 Min

Every 2 Minute for 16 Minutes:
3 Power Cleans + 1 Jerk #challenging weight

5 RDs:
10 Thrusters #95/65
20 Step Ups #40/25
– Rest 2 Min

Saturday 3/19/16:

30Min EMOM:

First 10 Min: 15 Push Ups
Second 10 Min: 20 Air Squats
Third 10 Min: 5 Strict Pull Ups

10 Min EMOM:
10 Deadlifts #155/115