16 - 22 March

Sunday:
[1]  Rest / Recovery

Monday:
[1]  3 Rep Max TnG Push Jerks
Weight:  155, 185 Just testing capabilities on my wrist
[2]  3 Rounds for time:
15 Push Press/Jerks    (Round 1:  15 reps; Round 2:  9/6 reps; Round 3:  10/5 reps)
25 Air Squats
Run 400M
Time:  9:24rx
[3]  5 mins EMOM
10 UB Toes 2 Bar / last min 20 UB T2B
*Show control vs speed.

Tuesday:
[1]  4 Rounds for MAX Burpees
In 2:30 mins
10 Front Squats @ 155lbs
50 Double Unders
AMRAP Burpees in remaining time
~Rest 2:30~
Score:  118 reps (32 + 27 + 26 + 33)
[1b]  Followed by 5 UB Muscle Ups

Wednesday:
[1]  5 Rounds for time untimed
Run 1 Lap
Down & Back walking lunges
15 Situps
15 Pushups (Can only do 5, but push up not down)
PM
[1]  Row 1000m
[2]  Shoulder Mobility

Thursday:
[1]  Rest/Recovery
[2]  Watch CrossFit Open 14.4

Friday:
AM:
[1]  DB Snatches, Alt arms
Weight:  10x55lbs, 10x55lbs, 10x60lbs, 20x65lbs
[2]  Front/Back Squat
5 Sets of:
5 Front Squats / 5 Back Squats @ 225lbs
PM:
[1]  Coaching
[2]  Skill/Mobility for 14.4

Saturday:
[WU]  3 Rounds 90-95%
Row 15 Cal (Find pace)
7 TTB  (5+2, find pace/feel for 5 sec rest.)
7 Wallballs UB
5 Power Cleans @ 155lbs
3 TTB
[1]  CrossFit Open 14.4
14 min AMRAP:
60 Cal Row  (3:05)
50 TTB  (1:47, 5 reps then 3-5 sec rest)
40 Wallballs  (Goal: 14+13+13; Did:  14+12+10+4)
30 Power Cleans 135lbs  (Tie Breaker:  11:20.  Felt like puking the whole time)
20 Power Cleans  (9 Muscle Ups:  Shoulder in pain)
Score:  189 reps; 11:20