March 2023

20 min switching OTMBikeFarmers hold Ski Step ups + Rest 4 min  + 20 min switching OTMRow Stiff arm plank hold Shuttle Lateral wall slam ball (:30/:30)

4 setsA1. Stagger stance double KB DL8 each sideA2. Choose one:1. Tempo ring pull-up x 3-6, 2 sec at top, 3 sec eccentric + tempo ring dip x 3-6, 2 sec at top, 3 sec eccentric, 2 sec at bottom2. Chin ups x 3-8 + ring or bench dip x 6-83. Banded chin ups x

A1. Choose one: 1. Hang squat clean x 3, drop bar at top then re-set 2. Hang power clean + front squat x 3 3. Russian swing x 10 + Front squat x 4 or goblet squat x 8 A2. Bulgarian squat 6 each side A3. HSPU progression Choose one: 1. HSPU – max strict

AMRAP 7 Bike 7/5 cals 15 Hollow Rocks 10 Hang power snatch + Rest 4 min + AMRAP 7 Row 150/100m 20 Air Squats 10 Dumbbell strict press + Rest 4 min + AMRAP 7 Run 100m 10 Russian swings 10 Ring rows

4 SetsRomanian deadlift x 8Tempo Dumbbell bench press x 8-10, 3 sec eccentric +For Time:Row 1k/800 meters or bike 1.4/1.275 Burpees over bar

Choice one: 4 sets A1. Tempo Back squat x 6, 3 sec eccentric A2. Dumbbell bench row x 8-10 Choice two: 4 sets A1. Box squat x 8, 3 sec eccentric A2. Dumbbell bench row x 8-10 + Choice one: 21 Thrusters 21 Pull-ups 15 Thrusters 15 Chest to bar pull-ups 9 Thrusters 9 Bar

20 min switching OTM Bike Farmers holdSki Step up Rest 20 min switching OTM Shuttle (25’ increments)Lateral slam ball :30/30Row High plank

4 sets A1. Stagger stance double KB DL x 8 each A2. Choose one: 1. Tempo ring pull-up x 3-6, 2 sec at top, 3 sec eccentric + tempo ring dip x 3-6, 2 sec at top, 3 sec eccentric, 2 sec at bottom2. Chin ups x 3-8 + ring or bench dip x 6-8

A1. Choose one:1. Hip squat clean x 4, drop bar at top then re-set2. Hang power clean + front squat x 43. Russian swing x 10Russian swing + Goblet Squat x 10A2. Bulgarian squat6 each side, DB in each handA3. HSPU progressionChoose one:1. HSPU – max strict + kipping2. Tempo HSPU x 5-7, 3 sec