Bring March Dues. They will be late by Friday and require a late fee

Fitness and Performance

Find 1 rep max Front Squat8 Rounds
3-Strict HSPU(5-HSPU??)
6-Chest to Bar Pullups
3-DBall Front Squat 100/75
(Bear hug in front)

Barbarian bonus

2 laps around inside gym with DBall in bear hugAccumulate 2 min hanging from the bar

12 min E2MOM
2-Squat Clean go up each setPartner Leapfrog Movements
20 min AMREP
Every 2 min
8-Wallballs 20/14
8-Deadlift 95/65
8-Power Clean 95/65
8-Shoulder to Overhead 95/65
Max Cal Remaining Time

Active Recovery Day

Push Press
5×215 min AMRAP
100m Run
10-KB Swings 35/26
5-Box Jumps 24/20

Fitness

For time
4 Rounds
5/3-Strict Pullups
5-Devils Press or 8-Bar Facing Burpees
Then
3 Rounds
15-Toes to Bar or Leg Raises
60-Double Unders or 120-Singles
Then
2 Rounds
30-Wallballs
5-Cleans

Performance

For time
4 Rounds
5/3-Bar Muscle Ups
5-Devils Press 50/35
Then
3 Rounds
15-Toes to Bar
60-Double Unders
Then
2 Rounds
30-Wallballs 20/14
5-Cleans 185/135

Fitness and Performance

3 rounds
2/1-Legless Rope Climbs
15-Dumbell Bench Press 50/35
9-Dumbell Thrusters 50/35
(Scale to 3/2-Rope Climbs or 4 to 1 beginners rope climb)Accessory Strength
3 rounds
10-Barbell Glute Bridges
6-Seated to max vertical jump
30 sec Right leg Couch Stretch
30 sec Left leg Couch Stretch

Fitness and Performance

Deadlift
5-3-2-1-1-1For Time (25min cap)
50-Air Squats
10-Burpees
40-Abmat Sit Ups
10-Burpees
30-Walking Lunges
10-Burpees
20/15-Pushups
10-Burpees
50-Air Squats
10-Burpees
20/15-Pushups
10-Burpees
30-Walking Lunges
10-Burpees
40-Abmat Situps
10-Burpees
50-Abmat Situps

Fitness and Performance

20 min clock
1 mile run
AMRAP remaining time
3-Power Cleans 155/105
15-Wallballs 20/14Accessory Strength
3 rounds
20 single arm single leg KB deadlift(10R10L)
Max rep bar dips or ring dips
30 sec Right Plank
30 sec Left Plank
Max rep pushups

Fitness and Performance

12 min E2MOM
3-Front Squats
Go up each set Build to heavy tripleFor Time
50/35-Cal Bike
50-Chest to Bar pullups
50/35-Cal Bike

Fitness and Performance

Strict press
5×3For Time
50-cal row
Then
5 rounds
50-Double Unders
5-Strict Handstand pushups
(Fitness 8-Seated Dumbell Press)

Fitness and Performance

12 min AMRAP 2-KB Swings 53/35 2-Burpees 2-Air Squats (Add 2 reps each round to each movement)Accessory Strength 3 rounds 12-Barbell Curls 20-Walking Lunges(use weight if you want) 12-Alt Dumbell Hammer Curls(each side) 20-Glute Bridges on floor 1 min Front Plank