![Friday, 17 March 2023 // BENCHMARK](https://static.wixstatic.com/media/ce5075_2f94f3b268f14d0d8b3177cbee62842a~mv2.png/v1/fill/w_319,h_240,fp_0.50_0.50,q_95,enc_auto/ce5075_2f94f3b268f14d0d8b3177cbee62842a~mv2.webp)
Friday, 17 March 2023 // BENCHMARK
Conditioning: "The Seven" 7 RFT: 7 handstand push-ups 7 thrusters (95/135) 7 knees-to-elbows 7 deadlifts (165/245) 7 burpees 7 KB swings...
![Thursday, 16 March 2023](https://static.wixstatic.com/media/ce5075_c8f73e17497a4204bdadddd6e74f2ec7~mv2.png/v1/fill/w_319,h_240,fp_0.50_0.50,q_95,enc_auto/ce5075_c8f73e17497a4204bdadddd6e74f2ec7~mv2.webp)
Thursday, 16 March 2023
Conditioning: For time: 10 ring muscle-ups 150-ft single-arm DB overhead walking lunge (25/35) 900/1000 meter row 150-ft single-arm DB...
![Wednesday, 15 March 2023 // HEAVY DAY](https://static.wixstatic.com/media/ce5075_3a5a3ec1186841299292d8f7b2350799~mv2.png/v1/fill/w_319,h_240,fp_0.50_0.50,q_95,enc_auto/ce5075_3a5a3ec1186841299292d8f7b2350799~mv2.webp)
Wednesday, 15 March 2023 // HEAVY DAY
Strength: 10 sets for load: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch - Aim to increase weight across sets -...
![Tuesday, 14 March 2023](https://static.wixstatic.com/media/ce5075_e1ed0ce98213453b9530aefac413c960~mv2.png/v1/fill/w_319,h_240,fp_0.50_0.50,q_95,enc_auto/ce5075_e1ed0ce98213453b9530aefac413c960~mv2.webp)
Tuesday, 14 March 2023
Conditioning: AMRAP 3: 7 ring dips 10 sumo deadlift high-pulls (55/75) Rest 5 min then… AMRAP 3: 7 pull-ups 10 thrusters (55/75)...
![Monday, 13 March 2023](https://static.wixstatic.com/media/ce5075_778f8dafa2e64b76adedc231d0c526cb~mv2.png/v1/fill/w_319,h_240,fp_0.50_0.50,q_95,enc_auto/ce5075_778f8dafa2e64b76adedc231d0c526cb~mv2.webp)
Monday, 13 March 2023
Conditioning: For time: 21-18-15-12-9-6-3: DB squats (35s/50s) DB-facing burpees Post-workout Skill Work: 8 sets for reps: :20 DB...
![Friday, 10 March 2023](https://static.wixstatic.com/media/ce5075_c7e985d99af6409196bdf81a44157088~mv2.png/v1/fill/w_319,h_240,fp_0.50_0.50,q_95,enc_auto/ce5075_c7e985d99af6409196bdf81a44157088~mv2.webp)
Friday, 10 March 2023
Pre-workout Skill Work: EMOM 5: 1-3 wall walks Conditioning: For time: 100 air squats 5 handstand push-ups 25-ft handstand walk 75 air...