Front Squats 5 sets of 5 reps Every rep w/ a 3sec active pause at the bottom. Stand Fast. 3/24 Start at 45% 1RM 10min AMRAP 10 Deadlifts @50% 1RM 10 Burpee Over Bar 10 Left Side Pistol Squat 10 Right Side Pistol Squat

18min AMRAP 8 Each Side DB Thruster (50/35) 16cal Row 8 Toes to Bar 8 Each Side DB Lunge (50/35) 10/8cal Bike 8 Shuttles Mobility Finisher

Sumo Deadlift (20) 1 set of 10 reps at 45-50% 1 sets of 6 reps at 65-60% 1 sets of 5 reps at 70% 1RM 2 sets of 4 reps at 75% 1RM or 10lb m/l than last time. 3/19 7min AMRAP 8 Box Jumps (24/20) 8 Burpee Over DB 14 Alt DB Hang Power Clean & Push Jerk

Every 2min for 6 sets: (10) 1 Hi Hang Squat Snatch + 2 Hang Squat Snatch Adding. Do not go over 70% or same weight as last time. 3/18 12min AMRAP 10 Strict Pull-Ups 200m Run (250m Row) 1min Rest

Back Squats 4 sets of 8 reps Focus on Speed and power. Goal same weight as last time. 3/16 5rds For Time: 5 Push Jerks (135/95) 5 Hang Squat Cleans (135/95) 5 Power Cleans (135/95) 40 Double Unders (:40)