Tuesday

BENCH Program 

Protein Timing

Monday

23.3 Part 2

      or

For TIME:

 400m RUN

 21 Thrusters 

 21 Pull-UPs

 400m RUN

 15 Thrusters 

 15 Pull-UPs

 400m RUN

 9 Thrusters 

 9 Pull-UPs

FUNday - 23.3

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Masters 55+

♂ Wall walks, double-unders, kipping handstand push-ups, snatch- 65, 95, 115, 135 lb

Thursday

BENCH Program 

Balance Drills

 

23.3 Announcement

Wednesday

For TIME:
 500m ROW
 20 1arm DB Snatches  
 20 Double DB Squat Cleans
 500m SKI
 20 Double DB Squat Cleans
 20 1arm DB Snatches  
 500m BIKE

♀ 30-lb DBs ♂ 45-lb DBs

Knowledge Bombs Abound:

Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series  

Tuesday

4 Rounds for TIME of:

 200m RUN

 100m Farmers Carry

♀ 45-lb DBs ♂ 65-lb DBs

TABATA: Flutter Kicks & Hollow Rocks

Creatine vs. Whey Protein

Oldest and longest serving LEO in the world dies at 99

Monday- Part 2

Open Test 23.2A & 23.2B

23.2A:
AMRAP in 15min of:
 5 Burpee Pull-UPs
 10 Shuttle Runs (1 rep=50 ft)

-Add 5 Burpee Pull-UPs after each Round.

Immediately followed by 

23.2B:
5min to establish:
1-rep-max Thruster (from the floor)

Workout Description & Scorecard