Workout: For Time
10-9-8-7-6-5-4-3-2-1 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
20-18-16-14-12-10-8-6-4-2 Stick Situps
10-9-8-7-6-5-4-3-2-1 Shuttle runs **25ft sections**
1 Rope Climb
Strength: Push Press 3-3-3-3-3
Workout: For Time
25 Toes To Bar BUY IN
21-15-9
Power Snatch RX(95lb/65lb-115/75lb-135lb/95lb) **Every time you break 15 Air Squat penalty**
Burpees to 6″ target
25 Toes To Bar BUY OUT
Workout: For Time
Teams of 2!
800m Run BUY IN **RX+ 1 mile run**
100 Step Ups RX(24″/20″) *No weight*
100/80 Cal. Row/Echo/Ski
100 Double Unders
100/80 Cal. Echo/Ski/Row
100 Double Unders
100/80 Cal Ski/Row/Echo
100 Double Unders
100 Step Ups
800m Run BUY OUT **RX+ 1 Mile run**
Strength: Find Heavy Pause Back Squat 5-5-3-2-1-1-1-1
Workout: For Time
10-9-8-7-6-5-4-3-2-1
“Squat” Clean RX(135lb/95lb)
Handstand Push ups RX+(Chest Facing HSPU)
Strength: Pause Front Squats 6×2 **Every 90 seconds**
Workout: For Time! **RX+ wear your Murph vest**
800m Run
30 Strict Pull Ups
60 Push ups
90 Air Squats
800m Run
Strength: For Quality
5 Strict Press + 10 DB Seated Curls x3 sets
10 DB Bench Press + 10 Reverse Barbell Curls x3 sets
Workout: For Time
100m KB Farmers Carry BUY IN RX(53lb/35lb)
3 Rounds
21 Medball Situps RX(20lb/14lb)
15/12 Calorie Echo/Ski
9 Ring Dips **RX+ Muscle up to dips**
100m KB Farmers Carry BUY OUT
Strength: 12 Minute EMOM (Every Minute On the Minute)
10 Crossovers + 3 Power Cleans **Increase weight throughout**
Workout: 8 Minute AMRAP(As many Rounds As Possible)
20 Thrusters RX(95lb/65lb)
20 Pullups
15 Thrusters RX(95lb/65lb)
15 Chest To Bar
10 Thrusters RX(95lb/65lb)
10 Bar Muscle Ups
**If completed under 8 mins go back to the top**
Workout: For Time!
Teams of 2
100m Sandbag Lunges **If we run out of Sanbags use 40lb/30lb DB on back rack**
100ft Handstand Walks **25ft at a time**
100/80 Calorie Row/Echo/Ski **Change machines each set**
200m Shuttle Run **50m at a time**
100/80 Calorie Echo/Ski/Row
100ft Handstand Walks
100m Sandbag Lunges
200m Shuttle Runs
100m Sandbag Lunges
100ft Handstand Walks
100/80 Cal Ski/Echo/Row
200m Shuttle Run
Strength: Pause Back Squats 6×2 **1 second pause/90 second break in between sets**
Workout: 11 Minute Ladder
2-4-6-8-10-12-14….
Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
Burpees to 6″ Target
Toes To Bar
Extra Credit: 3-4 sets
12-15 Reverse Hypers/Back ext
6-8 I’Y’T’s with 2.5lb/5lb plates **6-8 reps each of I’s,Y’s,T’s**
:30 second Side Plank *Each Side*
Strength: Pause Front Squats 4×3 **1 second pause**
Workout: For Time!
10-8-6-4-2
Burpee Pull ups
Shuttle Run **1 rep 20m**
DB Front Squats RX(50s/35s)