3.15.24

Metcon
Open 24.3
5 Rounds
10 Thrusters @ 95/65
10 C2B
Rest 1 minute
5 Rounds
7 Thrusters @ 135/95
7 Bar Muscle-ups

Time cap: 15 minutes

3.14.24

Metcon
25-20-15-10-5
KB Swings @ 53/35 (RX+ 70/53)
Sit-ups
Ring Dips

Skill Development
6 min EMOM
30 sec Double KB Overhead hold
RX: 53/35
RX+: 70/53

Accessory
Tabata Sledgehammer
X2
Rest 2 minutes between

3.13.24

Metcon
5 Rounds E5M
300/250m SkiErg
20 Slamballs @ 30/20
10 Hang Clean & Jerks @ 115/75

Accessory
Accumulate 3-minute L-sit
Every time you come off, perform 8 burpees

3.12.24

Strength
5 Rounds E2M
4 Front Squats w/ 3 sec descend

Metcon
3 RFT
30 Alternating Pistols
60 Double unders
15/12 Calorie Bike

3.11.24

Skill Development
5 min EMOM
10 Ring Push-ups

5 min EMOM
10 Ring Rows

Metcon
8 min AMRAP
2 C2B
2 Burpee Box Jump Overs @ 24/20”
4 C2B
4 Burpee Box Jump Overs @ 24/20”
6 C2B
6 Burpee Box Jump Overs @ 24/20”
Continue to add 2 reps each movement until time expires

Accessory
Bulgarian Split Squats 4x10