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Strict Development

Alt EMOM 9 mins: Push-ups and Pull Up (Inverted)s

Every 1:30 for 9 mins, alternating between: 12 Push-ups 10 Pull Up (Inverted)s

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Rx'd Version

AMRAP 18 mins: Box Jumps, Deadlifts, Hang Power Cleans and Shoulder-to-Overheads

Complete as many rounds as possible in 18 mins of: 12 Box Jumps 10 Deadlifts, 75/55 lbs 8 Hang Power Cleans, 75/55 lbs 6 Shoulder-to-Overheads, 75/55 lbs

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Advanced Version

AMRAP 18 mins: Box Jump Overs, Deadlifts, Hang Power Cleans and Shoulder-to-Overheads

Complete as many rounds as possible in 18 mins of: 12 Box Jump Overs, 95/65 lbs 10 Deadlifts, 95/65 lbs 8 Hang Power Cleans, 95/65 lbs 6 Shoulder-to-Overheads, 95/65 lbs

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Beefy Version

AMRAP 18 mins: Box Jump Overs, Deadlifts, Hang Power Cleans and Shoulder-to-Overheads

Complete as many rounds as possible in 18 mins of: 12 Box Jump Overs 10 Deadlifts, 115/75 lbs 8 Hang Power Cleans, 115/75 lbs 6 Shoulder-to-Overheads, 115/75 lbs

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Bison Version

AMRAP 18 mins: Box Jump Overs, Dumbbell Deadlifts, Dumbbell Power Cleans and Dumbbell Shoulder-to-Overheads

Complete as many rounds as possible in 18 mins of: 12 Box Jump Overs 10 Dumbbell Deadlifts, 50/35 lbs 8 Dumbbell Power Cleans, 50/35 lbs 6 Dumbbell Shoulder-to-Overheads, 50/35 lbs

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Nothing assigned for March 20, 2019