Monday – 03/22:
Primer:
EMOM X5
5 shoulder press @80% or AHAP
“Tri-Weekly” 
4 Rounds For Time: ( 18min cap)
10 Chest To Bar Pull-Ups
20 Front rack lunges (115/85)
30/24 Calorie Bike
*C2B doable in 5’s. mod jumping C2B. Lunges doable in 2 sets or less. Bike pace goal (65/60rpm)
Tuesday – 03/23:
Strength:
Every 90s X5
3 pause front squats (3 sec)
*@75% or AHAP. Sets are across
“Boop” (in class)
AMRAP 14:
Max Calorie Row
Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press 95 / 65 lb
7 Front Squats 95 / 65 lb
*Mod kipping leg raise. Barbell is light. All movements are doable unbroken.
Wednesday – 03/24:
Primer:
EMOM 8
3 power cleans
*start at wod weight and build to AHAP. Reps do not have to be UB
“Power Play”
AMRAP 7:
1 Power Clean 155 / 105 lb
30 Double Unders
2 Power Cleans 155 / 105 lb
30 Double Unders
3 Power Cleans 155 / 105 lb
30 Double Unders
Add 1 Power Clean Per Round
Thursday – 03/25:
TBD
Friday – 03/26:
21.3
Saturday – 3/27:
“Tri Sprint Intervals V2”
5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
30/20 Calorie Bike Erg
Max Calorie Row
Rest 4 Minutes Between Rounds