2 Rounds
12 Monster Walks
6 Sumo Hamstring Stretch
12 No Money
6 Kip Swings
30 Second Row (90% effort)
Team Murph (Kinda)
For Time (35 Min Time Cap):
1 Mile Run (200m Intervals)
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run (200m Intervals)
300 Ab Mat Sit Ups
200 Double Unders
100 Pull Ups
1 Mile Run (200m Intervals)
8 Min AMRAP
200m Row
10 Air Squats
10 KB Swings
200m Row
5 Hand Release Pushups
5 Burpees
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
2 Rounds
6 1/2 Kneeling Landmine Press
10 KB Swings
6 No Push Up Burpees
10 Side Plank with Rotation
8 Calorie Bike + 10 Should Press (60-65%)
12 Min – AMRAP
4, 8, 12, 16, etc..
Box Jump Overs/Step Overs
Clean and Jerks
Pull Ups/Ring Rows
3 Rds
Row 60s
Walking lunge x 100ft
Bike 60s
Russian KB swings x 12 reps (moderate)
1×5 @ 60%
1×5 @ 70%
1×3 @ 75%
1×3 @ 80%
4×1 @ 80%+
*move past 80% if it feels smooth
*16 (8/8)Plate Russian Twists btw sets
5 Rds
15 Dual DB Hang Squat Clean 50/35
30 Walking Lunge (bodyweight)
200m Run
40 Double Unders
Every 3 Mins x 9 Mins
5 DB/KB Thrusters
10 Push Ups
150m Row
DB Rev Fly (3×10)
DB Push Press (3×12)
15 Min – AMRAP (I Go, You Go)
12 Wall Balls
10 Deadlifts
6 Bar Over Burpees
2 Rounds
200m Row
6 Half Kneeling Bottoms Up KB Press
10 Band Pull Aparts
20 Second Side Star Plank
10 Min – AMRAP
3 Power Snatch (135/95)
10 Toes to Bar
*3 Min Rest
10 Min – AMRAP
3 Hang Power Clean (185/125)
10 Hand Release Push Ups
*3 Min Rest
10 Min – AMRAP
3 Deadlift (225/155)
10 Wall Balls (20/14)
*One partner works at a time (I go, you go)
3 Rounds
10 Glute Bridge
10 Side Plank with Rotation
10 DB RDLs
6 Staggered Stance KB DL + 20 Reverse Crunches (with band)
20 Min – EMOM
1 = 10 DB Step Ups
2 = 9 Calorie Row
3 = 5 Chin Ups/8 Ring Rows (Elevate Feet)
4 = 9 Calorie Bike
3 Rds
200m run
45 sec row
Russian KB swings x 12 reps (moderate)
Barbell Z-press x 12 reps
24 minute AMRAP(teams of 2)
40 Calorie Assault bike(split anyhow)
-then-
4 Rds (Alternate Full Rds, 2 RDs per partner)
12 Deadlifts 135/95
9 Hang power cleans
6 Shoulder to overhead
-then-
30 Pull ups(split anyhow)
Superset 4 rounds of:
Alternating single arm DB bench press x 16 reps (8/8)
100ft Dual DB farmers walk
Rest 90s
2 Rounds
10 Russian KB Swings
6 Jumping Squats
20 DB Russian Twists
30 Second Bike
4 Rounds (20 Min Time Cap)
10 Power Cleans
12 Bar Over Burpees
15 Hollow Rocks
200m Run
200m Jog
With an empty barbell, 1×10 reps of each:
Good morning
RDL
Sumo back squat
Front squat
With a light load, 2×5 reps of each:
Muscle clean
Front squat
Power clean
Hang squat clean
EMOM x 12 minutes:
Min 1-4: 3 Power cleans @ 70%
Min 5-8: 2 Power cleans @ 80%
Min 9-12: 1 Power clean @ 90%+
4 Rds
3 Min
16 Alternating DB Snatch 50/35
8 Toes 2 Bar
4 Burpee Box Jump Overs 30/24
*90 sec rest btw Rds
