Weekly Update: March 1st - 7th

3 / 1 
Death by
Power Clean @ 55%
1 rep on the first minute
2 reps on the second minute
3 reps on the third minute
continue until you can’t get all the given reps done in the given minute

3 / 2 
Manuel
5 rounds of:
3 minutes of Rope Climb
2 minutes of Air Squats
2 minutes of Pushups
3 minutes to Run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

3 / 3
Amateur Fight Gone Bad
5 Rounds
1 Minute Back Squat @ 55%
1 Minute Toes-to-Bar
1 Minute Assault Bike calories
1 Minute Rest

3 / 4 
The Ghost
6 rounds of:
1 minute of Row
1 minute of Burpees
1 minute of Double Unders
1 minute rest

3 / 5 
Tabata
8 rounds
20 seconds Kettlebell Snatch
10 seconds
20 seconds Situps
10 seconds
20 seconds Snatch
10 seconds

3 / 6
Max Bench Press
@ least 7 rounds over 90%

Then 2 min max

 GHD Hip Extension

Compare to 8/23/19

3 / 7 
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jumps, 12 reps
95 pound Thruster, 6 reps
6 Bar Facing Burpee
Compare 2/12/19