“Murph” at 10am.
No Noon Class.
4 Rounds For Time w/ Partner:
100 Double Unders
30 Pullups
100 Double Unders
30 Handstand Pushups
*Partition each section between partners as needed – you must finish each section before moving on.
*One person works at a time.
Time Cap: 25 Mins
20 Min Running Clock:
12 Rounds For Time:
10 Wallballs (20/14)
5 Box Jump Overs (24/20)
1 Squat Clean (185/125)
w/ Remaining Time, Establish 1RM Clean
20 Min AMRAP:
10 DB Snatches (50/35)
25ft DB Front Rack Lunges
10 DB Step Ups (24/20)
25ft DB Front Rack Lunges
10 Burpees
*Lunges = 25 Reps
*Step Ups Are In The Hang Position
20 Min AMRAP:
15 Calories Row/Bike/Ski
50ft Sled Push (Add Weight)
5 Squat Cleans (135/95)
4 Rounds For Time:
Run 200m
30ft Handstand Walk
10 Deadlifts (165/110)
30ft Handstand Walk
Time Cap: 17 Minutes
Build This Complex To A Maximum:
Hang Power Clean + Hang Squat Clean
21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 8 Minutes
For Time:
Run 800m
Rest 3 Mins
Run 400m
Rest 2 Mins
Run 400m
Rest 2 Mins
Run 400m
Rest 2 Mins
Run 400m
Rest 2 Mins
Run 200m
Rest 1 Min
Run 200m
Rest 1 Min
Run 200m
Rest 1 Min
Run 200m
Score: Overall Time Including 14 Mins Rest
Overall Time Cap: 36 Minutes
3 Rounds For Time:
30 Sec. Wall Sit
20 Cals – Any Machine
10 Double KB Deadlifts (53/35)
50m Farmers Carry
30 Box Step Ups (20)
20 Walking Lunges
10 Burpees
50m Run
Time Cap: 20 Minutes
Spend 15 Minutes – Establish 1RM
6 Rounds For Time:
Alt Full Rounds w/ Partner:
4 Bar Muscle Ups
8 Handstand Pushups
16 DB Snatches (50/35)
*Scale 4 Bar MUs To 8 Pullups
Time Cap: 15 Minutes
5×5@75%
For Time:
100 Double Unders
75 Wallballs (20/14)
50 Sit-ups
25 Box Jump Overs (30/24)
Scale SUs:DUs 1:1
Time Cap: 10 Minutes
