For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Five rounds for time of:
135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps
135 pound Push Jerk x 6 reps

The Chief
Max rounds in 3 minutes of
135 lb (or scaled weight) power cleans – 3 reps
6 pushups
9 squats
rest 1 minute and repeat for a total of 5 cycles.

For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat

Front Squat 3-3-3-3

-rest-

Complete as many rounds as possible in 5 minutes of:
5 Thrusters (95/65)
5 Pull-ups

For Time:
21-18-15-12-09-06-03 SDHP
03-06-09-12-15-18-21 Kb Swings

Spring Metcon

1200 meter sprint
2 min rest
800 meter sprint
rest 3 min
400 meter sprint
rest 4 min
400 meter sprint

Finisher: 50 med ball cleans

Welcome to March! Spring is on it’s way!

10,9,8,7,6,5,4,3,2,1 reps of
clean (dumbbell/kettlebell/barbell)
front squat (dumbell/kettlebell/barbell)
kettlebell swing
sit ups

Rest day! Get outside and get some fresh air.

“Murph” For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run