3 Rounds of :
48 DU
12 FS 135/95
24 GHD sit-ups

Rest 4 mins

3 rounds of:
12 shuttle runs
12 Hang power cleans at 135/95.
6 Wall Walks

A: Death By Cardio
EMOM switch stations. The fourth minute will be rest.
Each time you complete the round add one cal/rep to each station.
The ultimate goal is to finish the round of 20/20/20!

1. 10/8 on the bike/ski/rower

2. Burpees

3.Thrusters 75/55

4. Rest

On the 6 minutes x 6
5 back squats at 70%

4 broad jumps

3 rope climbs (2 legless)

5 mins on 2:30 mins off x 4
AMARP and pick up where you left off.
30 BJO 24"/20"
15 T2Bs
20 DB front rack lunges 50/35lbs
10 SHSPU

Part A:
2 min on 2 mins off x 6
AMRAP and pick it where you left off

1 Round of DT*
5 RMU
10 bar hop burpees

Rest 3 mins

Part B: For time
10 RMU
20 Bar Hop Burpees
2 Rounds of DT

*DT 
12 deadlifts
9 Hang cleans
6 Jerks
155/105

No classes, don’t worry we will help you burn off those Easter calories starting at 6am tomorrow.

With a partner switching as needed:
30 rounds of:
1 Full Clean at 225/155
3 HSPU
5 WBs

Right into:
30 rounds of Cindy!
5 pull ups
10 push ups

15 squats

No classes, enjoy the beautiful Spring!

3 Rounds of :
120 feet of HW
12 Power snatch 135/95

Rest 4 mins

3 rounds of:
400 feet of of Farmer carry 32/24 kgs
20 KBS 

Every 6 mins x 6

6 back squats at 65%

4 Broad jumps

1 legless rope climb + rope climb

7 mins on 3:30 mins off x 3
AMRAP
12 Burpee BJO 24"/20"
6 RMU
24 WB

Part A:
2 mins on  2 mins off x 4
AMRAP
12 DB Thrusters 50/35
12 T2Bs
24/20 cal row

Rest 3 mins

Part B:
1 mins on 1 min off x 6
AMRAP
6 DB Thrusters 50/35
6 T2Bs
12/10 cal row
*Pick up on the AMRAP where you left off

Quaterfinals #2

Mar 29

For time, completed anyhow: 80 dumbbell hang squat cleans 40 bar muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbells ♂ 50-lb (22.5-kg) dumbbells

Quaterfinals #3

Mar 28

For time:
3 rounds of:

50 double-unders

10 deadlifts, weight 1 (lightest)

2 rounds of:

50 double-unders

10 deadlifts, weight 2

1 round of:

50 double-unders
10 deadlifts, weight 3 (heaviest)

Time cap: 12 minutes

♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)

Quarterfinals #4

Mar 27

For time:
1,000-meter row
30 clean and jerks

1,000-meter row
30 strict handstand push-ups

Time cap: 20 minutes

♀ 95 lb (43 kg) ♂ 135 lb (61 kg)

Quaterfinals #1

For time:
10 50-foot shuttle runs 20 overhead squats
30 burpees over the bar

Rest 1 minute
30 burpees over the bar 20 overhead squats
10 50-foot shuttle runs

Time cap: 12 minutes

♀ 80 lb (36 kg) ♂ 115 lb (52 kg)

5 minutes on 2:30 mins off x 4

AMRAP and pick up where you left off

32/28 cal row

16 Burpees over the rower

16 KBS 32kgs/24kgs

8 Ring MU

Part A: Core Prep

9 min EMOM

1. 45 sec plank

2. 30 sec hollow body hold

3. 20 Russian twist 

Part B: For time 

10-1 of Double arm Devils Press 50/35

with 

40 DU after each set