Programming March 25th- March 31st

Monday- 
Nutrition Challenge WOD
18 minute AMRAP
60 Wallball s(20/14) f(14/10)
40 Db Snatch s(50/35) f(35/20)
20 Toes to bar f(30 abmat situps)
1000/750m Row
20 Toes to bar f(30 abmat situps)
40 DB snatch s(50/35) f(35/20)
60 Wallball s(20/14) f(14/10)

** Once you go down go back up**

** Do not do the second set of 60 wallballs twice**

Tuesday-
AMRAP 10
12 Hang power clean s(95/65) f(65/45)
30 Reverse Lunge
15/12 cal bike

Rest 5 minutes

AMRAP 10
12 Hang power snatch s(75/55) f(45/35)
30 air squats
15/12 cal row

Wednesday-
7 sets each for time
4 Turkish Get Up s(1.5/1) f(1/.75)
Double Unders s(40) f(20)
20 Anchored situps
Rest 2 minutes

Thursday
For time:
100 Bench Press s(135/95) f(95/65)
*Every time you break run 400m*

Friday
10-1 not for time
Deadlift s(155/105) f(115/75)
Strict Pullup f(Ring row)
*1:00 Hollow body or Superman hold between each round— alternate each round*

Saturday
Team of 3
10,000m row

*1 partner holding double KB in front rack s(1.5/1) f(1/.75)

Sunday
Get outside and be Rad

Accessory
Strength
Push Press
x5 x 2 sets
x 3 x 2 sets 
x 1 x 2 sets
+
GHD Hip Extension x 20
GHD situp x 20
x 3 sets
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
4 sets
10 kip swings with pause in hollow and arch positions
Ring Support Hold x 30 seconds
Ring Dip Hold x 30 seconds

Aerobic
For Max Sustainable Calories
1 min Row
1 min Bike
1 min Ski
Rest 2 minutes
x 10 sets

Luke Espe