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Saturday March 1:

Dynamic Warm Up Front Squat 4x5, Last set at at 80% AMRAP 20 1,000m Row 20 Burpees 25 KB Swings (24/16) 20 Box Jumps (24/20) 20 Pull Ups or 2 Rope Climbs 20 Box Jumps 25 KB Swings (24/16) 20 Burpees Cash Out: GHR, 4x5 sec negatives

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Monday February 24:

Dynamic Warm Up Press 4x5 at 80% 10-9-8-7-6-5-4-3-2-1 Pull Ups KB Swings (24/16) 20 DU after each round Cash Out: Flexed Arm Hang 5x25sec, Dips 4x10

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Wednesday February 19:

Dynamic Warm Up Snatch Progression Hang Snatch 4x3, last set at 80% Rowing "Helen", 3 RFT 500m Row 12 KB Swings (24/16) 21 Pull Ups 15 min Cap! Cash Out: Negative Pull Ups 4x5, 4xFail Push Ups

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