March 2025

30 min AMRAP 50’ back rack carry (100%+ max)6 alt sandbag cleans6-10 DB sit-upsRecovery bike

In teams of 3: AMRAP 20 min: Station 1: 50 m sled pushStation 2: AMRAP HSPUStation 3: recovery bike Level 6: 4×45#/2×45# plates, strict HSPULevel 5: 4×35#/2×35# plates, kipping HSPULevel 4: 2×45#/1×45# plates, 1 abmat kipping HSPULevel 3: 2×35#/1×35# plates, toes on box HSPULevel 2: 2×25#/1×25#, knees on box HSPULevel 1: 1x 25#/1×15#, seated DB

Bench Press + Rope Climb E3MOM x 5 sets (15 min)5 Bench Press (pause)1-3 Rope Climbs working at 75-85% of push press max Level 6: 85% bench, legless rope climbsLevel 5: 80-85% bench, 3 rope climbsLevel 4: 80% bench, 1-2 rope climbsLevel 3: 75% bench, 1 rope climb to 12′Level 2: 75% bench, rope lowersLevel

For time:21 Cal Row1 round DB DT (50/35#)18 Cal Row1 round DB DT15 Cal Row1 round DB DT9 Cal Row1 round DB DT *timecap 25 min Level 6: 50/35#Level 5: 40/30#Level 4: 35/25#Level 3: 30/20#Level 2: 20/15#Level 1: 15/12#1 round of DT: 9 Deadlifts, 6 Hang Power Cleans, 3 S-OH

Every 4 min, for 20 min (5 sets):400m run1 round of Cindy:5 pull ups10 push ups15 air squats *stimulus is to have ~:45-1:00 of rest each round. Scale to a level that allows for this.*Active recovery on bike in remaining time Level 6: 400m, 20/14# weight vest, CTB pull upsLevel 5: 400m, chin over bar

Box Back Squat + Alternating Jumping LungeE2:30MOM5 @ 45% box back squat + 10 alternating jumping lunge5 @ 55% box back squat + 10 alt jumping lunge5 @ 65% box back squat + 10 alt jumping lunge3 @ 75% box back squat + 10 alt jumping lunge3 @ 85% box back squat + 10 alt

A. Aerobic Intervals (23 minutes)E3min x 6 sets (18 minutes)20/15 Calorie Bike (goal ~1:15 on bike)50 Double Unders (goal ~1 minute)Directly into:5 minute bike cool down (~15 rpms slower than 5 minute bike pace) (beginning after end of last 3 minute interval) B. 3 RFQ (10-12 minutes) (murph movements w/o the intensity) (cut to two

A. Front Squat + Box Jumps. E2:30 x 10 sets (25 minutes)(1) 5 FS @ 30% + 5 Jump Tall Box Jumps(2) 5 FS @ 40% + 5 JTBJ(3) 5 FS @ 50% + 5 JTBJ(4) 4 FS @ 60% + 5 JTBJ(5) 4 FS @ 70% + 5 JTBJ(6) 3 FS @ 75% +

AMRAP 30800m Run (Together)40 Dbl. KB Cleans (53/35) (44/26) (35/18) (26/18) (Shared)20 Burpee Box Get Overs (48″/40″) (Scale to shorter box as needed) (Shared)

A. E2:30 x 9 sets: 1+2 (Power Clean + Power Jerk) (22:30)(1) 1+2 @ 35%(2) 1+2 @ 45%(3) 1+2 @ 55%(4) 1+2 @ 65%(5) 1+2 @ 75%(6) 1+2 @ 75-80%(7) 1+2 @ 75-80%(8) 1+2 @ 75-80%(9) 1+2 @ 75-80% B. Tempo Dbl. KB Strict Press (Trad’l KB Front Rack!!) (9 minutes)E90 seconds x 6 sets5