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For TimeAdvanced~12 min

Francis Esposito

21-15-9 reps for time of: Thrusters (135/95 lb) Burpees Pull-Ups

ThrusterBurpeePull-Up+5

For TimeElite~90 min

For time: 150 air squats (wear 20/14-lb vest) 100 push-ups (wear 20/14-lb vest) 50 strict pull-ups (wear 20/14-lb vest) 10-mile air bike 3-mile run 1000 double-unders 150 air squats 100 push-ups 50 strict pull-ups Wear a weight vest (20/14 lb) during the first 300 reps only — air squats, push-ups, and strict pull-ups. Remove vest before the bike.

Air SquatPush-UpStrict Pull-Up+6

For TimeAdvanced~18 min

Fran Plus

21-15-9 reps for time of: Air Bikes Thrusters (95/65 lb) Pull-Ups Push-Ups Sit-Ups

Air BikeThrusterPull-Up+5

EMOMAdvanced~23 min

Ides of March

Every minute on the minute for 5 minutes: 10 bench presses (185/95 lb) Rest 1 minute Every minute on the minute for 5 minutes: 10 front squats (185/95 lb) Rest 1 minute Every minute on the minute for 5 minutes: 10 pull-ups Rest 1 minute Every minute on the minute for 5 minutes: 10-calorie air bike

Bench PressFront SquatPull-Up+3

For TimeElite~15 min