3/26

Skill: 25 minutes
Front squat or back squat
5×5

Wod: 10 min cap
3 rounds
5 burpees
10 triple unders
5 burpees
15 deadlift 185/115
5 burpees
20 Box jumps, 24/20

3/22

Skill:
Power snatch:
Take 15 minutes to work up to a heavy touch and go triple.

WOD 16 min cap
5 wall walks
10 pull-ups
20 no jump/no clap burpees
30 hang power clean 155/105
400 m run
30 hang power cleans
20 no jump/no clap burpees
10 pull-ups
5 wall walks

3/20

Skill:
In any order:
30 ghd sit-ups
100 superman rocks

WOD
Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings 70/50
15 Hand release push–ups
30 Double unders

After bash: 50 ab mat sit-ups

3/18

Skill: 20 min cap

full clean and jerk

Going for a new PR here people!

3-3-2-2-2-1-1-1

WOD
15 min cap
200 m ovhd plate carry 45/25
40 see the lights 45/25
35 goblet squats 50/35 (DB or kb)
30 overhead walking lunges 45/25
200 m run