Sunday March 2nd

Capasity Workout:

A, EMOM 12 min (3 sets) (Min18-30)
1, 8 Left Leg Box Step Up (see video below) (RIR 2)
2, 8 Right Leg Box Step Up (see video below) (RIR 2)
3, 12 Box Blocked Wide Bent Barbell Row (see video below)
4. Rest
B, E3MOM for 15 min: (5 Rounds) (Min 34-49)
18/14 Cal Erg (L1 15/12 cal)
18 Box Jump Overs 24/20 inch (L1: 10)
Max Box Step Overs 24/20 inch, 1*22.5/15 kg (50/35 lbs)
* Restart every 3 min, no rest in between sets
C, E30 sec for 3 min (Min 52-55)
1, 20 sec L Hang/Tucked Hang
2, 20 sec Hollow Hold
3, 20 sec Superman Hold

Tri Erg Workout:

10 min Amrap:
Athlete 1: 12/9 cal Ski Erg
Athlete 2: 30 m Farmers Carry 2*22.5/15 kg (50/35 lbs)
– Rest 2 min
10 min Amrap:
Athlete 1: 12/9 Cal Bike Erg
Athlete 2: 12 Wall Balls 9/6 kg (20/14 lbs)
– Rest 2 min
10 min Amrap:
Athlete 1: 12/9 cal Row
Athlete 2: 12 KB Russian Swing 16/12 kg (35/25 lbs)