March 2023

6:30-9 am 4 rounds for time of:400-m run30 push presses20 jumping chest-to-bar pull-ups ♀ 45 lb ♂ 65 lb Scale:4 rounds for time of:200-m run20 push presses10 jumping chest-to-bar pull-ups ♀ 22 lb ♂ 35 lb

6:30-9 am 5 rounds for time of:10 dumbbell thrusters100-yard farmers carry ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:10 dumbbell thrusters100-yard farmers carry ♀ 10-lb DBs ♂ 15-lb DBs

8-9 am Complete as many rounds as possible in 20 minutes of:2 assisted muscle-ups4 assisted handstand push-ups8 kettlebell swings ♀ 1-pood kettlebell♂ 1.5-pood kettlebell Scale:Complete as many rounds as possible in 20 minutes of:4 assisted pull-ups4 assisted dips8 kettlebell swings ♀ 12-kg kettlebell♂ 16-kg kettlebell

6:30-9 am Back squat2-2-2-2-2-2-2-2-2-2

6:30-9 am For time:35-cal. Row20 clean and jerks35-cal. Row ♀ 95 lb ♂ 135 lb Scale:For time:20-cal. Row20 clean and jerks20-cal. Row ♀ 35 lb ♂ 45 lb

6:30-9 am Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there.Otherwise:Complete as many rounds as possible in 20 minutes of:5 weighted pull-ups10 push-ups with feet on a box15 squats holding a plate ♀ 10-lb pull-up, 20-in box, 15-lb plate♂ 15-lb pull-up, 24-in box, 25-lb plate

8-9 am Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks50 single-unders15 snatches (weight 1)5 scaled wall walks50 single-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups50 single-unders9 snatches (weight 3) *If completed

6:30-9 am Split jerk3-3-3-2-2-2-1-1-1 If technique is solid, then 7×1