Monday – 03/08/21:
Strength:
E2MOM x5
5 back squats
*build to AHAP. Today we are building to a 5rm. Suggested percentages 50-60-70-80%- MAX!
“Airborne”
6 Rounds For Time: (15 min cap)
45 Double Unders
30 Air Squats
15/12 Calorie Row
*mod 2x singles. Row pace goal 1000/850+ cal/hr
HOME WOD:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15 x 10-Meter Shuttle Runs
Tuesday – 03/09/21:
Strength:
Every 90s X 5
5 shoulder press @80% or AHAP
*all sets are heavy.
“Single All The Way” 
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Power Clean and Jerks
20 Calorie Bike
Dumbbell – 50 / 35 lb
*DB movements doable in 10’s or more. Bike pace 60/55rpm+
HOME WOD:
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Squat Jumps
20 Single Dumbbell Hang Clean & Jerks
20 Jumping Lunges
Wednesday – 03/10/21:
“Whatever’s Left” 
AMRAP 5:
500/400m Row “Buy-In”
 Time Remaining:
12 Thrusters 95 / 65 lb
12 Toes to Bar
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
9 Thrusters 115 / 85 lb
9 Chest To Bar Pull-Ups
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
6 Thrusters 135 / 95 lb
6 Bar Muscle-Ups
*Row goal is sub 2:00. All thruster weights are doable unbroken. Mod kipping leg raise, jumping C2B & bar MU. Mod burpee pull-ups for bar MU 1:1
HOME WOD:
“What’s Left”
3 rounds
AMRAP 5
400m run buy in
Then…
10 DBL DB thrusters
10 pull-ups OR 10 renegade rows
Rest 5min
(50’s/35’s)
Thursday – 03/11/21:
“Double Fifteen” 
AMRAP 30
30 cal row
30 KB swings (55/35)
30 KB overhead lunges
30 synchro sit-ups (one holds KB)
*on works at a time except sit-ups. LB weight is light/moderate and doable in 15’s.
HOME WOD:
For Time:
30 Bar-Facing Burpees
30 Double Dumbbell Power Clean & Jerks
30 Bar-Facing Burpees
(50’s/35’s)
Friday – 03/12/21:
Open WOD 21.1
Saturday – 03/13/21:
“Powerlines”
AMRAP 25:
20 Power Snatches
4 Rounds of “Cindy”
800/600m Row
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Barbell – 95 / 65 lb
HOME WOD:
AMRAP 25:
20 Alternating Single Dumbbell Power Snatches
4 Rounds: 15 Push-ups + 15 Air Squats
800 Meter Run