Thursday 3/28

Workout of the day

For time

5Rounds

Row 500/450m
18 Single Arm DB Hang clean and jerk
6 RMU or 12 Ring Dips

Accessory work-
3 Rounds not for time-
10 controlled Ring rows
20 Banded pull aparts

Thursday 3/21

Workout of the day

“Chipper”
For time

(22 min time cap)
Run 800m
40 KBS
25 Box jumps
10 Devils press
25 Box jumps
40 KBS Rx53/35 Rx+70/53
Run 400m

Accessory

Core work
3 Rounds-
:30 left plank
:30 right plank
:30 plank
:30 rest

Friday 3/15

Workout of the day
Open workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period