JR Shortall 3/27/25 JR Shortall 3/27/25

3.28.25

Strength
4 Rounds E2M
3 Front Squats @ 70% 1RM

Metcon
12 min AMRAP
5 Ring Dips
25 Double unders
5 Front Squats @ 135/95 (RX+ 185/125)
25 Double unders

JR Shortall 3/26/25 JR Shortall 3/26/25

3.27.25

Metcon
21-15-9
HSPU
T2B
Last tested on 12/3/2021.

Skill Development
8 min EMOM
10 Ring Push-ups

JR Shortall 3/25/25 JR Shortall 3/25/25

Weightlifting
7 Rounds E3M
1 Clean & Jerk

JR Shortall 3/24/25 JR Shortall 3/24/25

Conditioning
5-minute Row
Rest 3 minutes
5-minute Bike
Rest 3 minutes
X2

JR Shortall 3/23/25 JR Shortall 3/23/25

Skill Development
4 Rounds E2M
5 Nordic Curls

Metcon
21-18-15-12-9-6-3
Deadlift @ 95/65 (RX+ 115/85)
Complete 2 Wall Walks after each set.
CAP programming from 3/4/2025.