In pairs 20 min AMRAP Partner 1) 3 rounds of 6 Snatches 50/30kg 10 BF burpees Partner 2) row max meters Alternate after each partner finishes their 3 rounds (score reps and meters total) Rest 5mins 7min max Snatch total weight combined

Interval day 6min max cal bike 2min rest 6min AMRAP 10 DB Snatches 25/15kg 25 Double unders 2min rest 6min AMRAP 10 KB Swings 28/20 10 Box jumps 2min rest 1km run

Congratulations Willow, you are our monthly PB winner for March🙀🙀. We’ll be hooking you up🏆 “Pairs Rower Interval Sprints = MAX EFFORT 100m, 200m, 300m, 400m, 500m. Partner A rows first then tags partner B. WOD: For time 25/20/15/10/5 Clusters 40/25 Over bar burpee Sit up

12min AMRAP 12 Hang Cleans 50/35 12 Press up Rest 2 min 12 min EMOM 6 Push Press 6 Burpees (in the same minute) Rest 2 min 20mins to find 1rm Hang clean

8 min AMRAP 14 KB Swings 24/16 10 Goblet Sqats 30 Double Unders Rest 2 min 8 min AMRAP 14 KB Snatches 10 1 arm KB Thrusters (5 per arm) 15 Burpees Rest 2 min For Time 30*20*10* Push Ups Sit ups *=200m Run

Tech = Squat Clean and Jerk (preferably split). Work on technique building upto 3 “flawless” reps. 20min EMOM = Alternate between Squat Clean and STOH, pick your own weight (Aim for atleast 3-5 reps each min)

Strength = 20 min Deadlift 8×2@HEAVY (Last set should be 2RM) WOD: For time 21-15-9 Deadlift 100/70 HSPU C2B Rest 1 min 80 Cal AB/Row AFAP

Warm up Squat Clean/ Pull up tech 15mins 12min AMRAP 2,4,6,8,10,12 etc Squat Clean 70/45kg Pull ups Then choose 1. build to a heavy Squat Clean 20min 2. 10x 1min on 1min off row/bike intervals

Hero= Sparkles 800m run/row then 7 rounds For time…. 3 Squat snatches @ 80/45kg 5 Wall climbs 7 T2B 9 Box jumps then 800m run/row