Conditioning
4 RNDs For Time (10 Min Cap)
6 Power Snatches, 55/75
20 Air Squats
------------------------------
Comp Track
15 Min AMRAP
40 Crossover Single Unders
10 Kettlebell Hang Snatches, 36/52
11/15 Echo Bike Calories
15 GHD Sit-ups
------------------------------
Progress Track
15 Min AMRAP
60 Single Unders
10 Kettlebell Hang Snatches, Moderate
11/15 Echo Bike Calories
25 Sit-ups

Strength/Weightlifting
15 Min Clock 1 RM - 1 Squat Clean into Split Jerk
No Pause, Squat Clean right into a Split Jerk
------------------------------
Comp Track
18 Min EMOM
Min 1 - 4 Back Squats, 185/225
Min 2 - 4 Wall Facing HSPUs
Min 3 - Bike Cals
------------------------------
Progress Track
18 Min EMOM
Min 1 - 4 Back Squats, Moderate
Min 2 - 4 Box HSPUs
Min 3 - Bike Cals

Strength/Weightlifting
12 Mins - Hang Squat Snatch, AHAP For The Day
------------------------------
Comp Track
5 RNDs For Time
60 Double Unders
21 Burpee-to-Targets
7 Bar Muscle-ups
Rest 1:30
------------------------------
Progress Track
5 RNDs For Time
100 Single Unders
21 Burpee-to-Targets
7 Jumping Bar Muscle-ups
Rest 1:30

Conditioning
4 RNDs For Time (10 Min Cap)
6 Burpee Box Jump Overs, 20/24 (Step Overs)
10 Wall Balls, 14/20 (10/14)
------------------------------
Strength
18 Min Clock
1 RM - Box Squats

Strength/Weightlifting
5x 4 - Tempo Deadlifts
4 Seconds to the top, 2 second pause, Quiet as possible setting the barbell down
------------------------------
Comp Track
4 RNDs For Time
500 M Row
10 Clean & Jerks, 95/135
26/30 Bike Cals
--Rest 1 Min--
------------------------------
Progress Track
4 RNDs For Time
500 M Row
10 Clean & Jerks, Moderate
26/30 Bike Cals
--Rest 1 Min--

 'Partner Day'
28 Min Clock
100 Burpee Buy In (Split However)
--Into AMRAP Of--
50 Wall Balls
40 DB Hang Snatches, 1x DB
30 DB Squats, 1x DB
20 Pull Ups
10 Bar Muscle Ups
*Split However You Want

**March Charity WOD**