March 2015

A. “Press Complex” 4 strict presses 6 push presses 3 jerks B. “Mary” 5 HSPU 10 pistols “alt leg” 15 pull-ups

TBT Rayne/Neil 5 RFT 400m run 20 box jumps 24/20 400m row 15 TTB

Strengt Back Squat build to a 5RM, then take 80% 2×5 Conditioning “Annie has a burpee” 50-40-30-20-10 Double unders sit-ups after each set doing 10 burpees, ending with 10 burpees so 50 total

Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb. F 65 lb

Make up day Goat/skill day Active recovery

1.With a running clock, every minute perform one lift and add 10 pounds. Start with empty bar snatch for as long as possible Once you cannot snatch the weight, clean for as long as possible Once you cannot clean the weight, deadlift for as long as possible score each movements heaviest weight completed 2. 5

Teams of 2 for time 250 row x5 each 30 Clean and jerks 155/105 250 row x5 each

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round,

Make up day Goat/skill day Active recovery day

A.Bench Press 10, 8, 6, 4 climbing B. AMRAPx12 5 TTB 10 box jump 30/24 15 push press 115/85