March 7-13

Monday
“McCluskey”
3 rounds for time:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
Run 800 meters

If you've got a weighted vest or body armor, wear it.

Tuesday
Shoulder Press
3-3-3-3-3-3-3

3 rounds for time:
Run 400 meters
15 Squat Snatches (75/55)
9 Handstand Pushups

Wednesday
Rest

Thursday
3 rounds, each for time:
100 Double-unders
Rest as needed between rounds.

5 rounds for time:
20 Back Squats (135/95)
Handstand Walks, 20 yards

Friday
Hang Power Snatch
3-3-3-3-3

“Isabel”
For time:
30 Snatches (135/95)
*Ground to overhead anyhow without touching the chest or shoulders.

Saturday
Men: 3 x Max Rep Ring Handstand Pushups (to scale, use women's rx)
Women: 3 x Max Rep Handstand Pushups at 25# plate deficit (to scale, do strict or kipping without deficit)
Rest as needed between sets.

4 rounds for time:
7 Muscle-ups
15 Deadlifts (225/155)
30 Walking Lunges

Sunday
Rest