Unbroken Pull-ups 30-m Handstand Walk
40-30-20-10 Unbroken Pull-ups 30-m. Handstand Walk
Front Squats Run with MB DU’s
35 Front Squats (40/25 kg.) 200-m Run with MB (9/6 kg.) 60 Double-unders Perform 1 round every 5 min. 3 Rounds
Run 400-200-100-m
400-m Run Every 4 min. for 8 min. Rest 3 min. 200-m Sprint Every 2 min. for 8 min. Rest 3 min. 100-m Sprint Every 1 min. for 8 min.
Hang Squat Cleans Max Power Cleans
3 Hang Squat Cleans (80/55 kg.) Max-set Power Cleans 3 rounds Rest 5 min. Find your heaviest 3-rep Power Clean in 5 min.
Bike Box Jumps Swings Push-ups Row
60/40-cal. Bike 60 Box Jumps (60/50 cm.) 60 KB Swings (24/16 kg) 60 Deficit Push-ups 60/50-cal. Row
Wall Balls Overhead Squats
20 Wall Balls (9/6 kg.) 25 Overhead Squats (50/35 kg.) 25 Wall Balls 20 OH Squats 30 Wall Balls 15 OH Squats
Shuttle Runs Snatches Jumps Deadlifts
4 min.: Shuttle Runs 3 min.: Power Snatches (30/20 kg.) 2 min.: Lateral Barbell Jump-overs 1 min.: Deadlifts 2 min.: Lateral Barbell Jump-overs 3 min.: Power Snatches 4 min.: Shuttle Runs
Squats Burpees S2O
15 Back Squats (40/25 kg.) 12 Burpees 9 x Single-arm KB Shoulder-to-overheads (each side) (16/12 kg) AMRAP 20 min.
Run DB Cleans Farmers Carry
400-m Run 30 Hang DB Cleans – right arm (22.5/15 kg.) 200-m Single-arm Farmers Carry – right arm 400-m Run 30 Hang DB Cleans – left arm 200-m Single-arm Farmers Carry – left arm 2 rounds
Squats Bear Crawl Wall Balls
In teams of two: 30 Air Squats 50-m Bear Crawl 5-min. AMRAP 20 Wall Balls 50-m Bear Crawl 5-min. AMRAP
21-15-9 Push press DB Snatch DUs
21-15-9 Push Presses (50/35 kg.) Alt. Hang DB Snatches (22.5/15 kg.) 25 Double-unders (each round)
Step Up-and-overs TTB
10 Lateral Step Up-and-overs (20/10 kg.) (60/50 cm.) 10 Toes-to-bars 1 round 8 Lateral Step Up-and-overs 8 Toes-to-bars 2 rounds 6 Lateral Step Up-and-overs 6 Toes-to-bars 3 rounds 4 Lateral Step Up-and-overs 4 Toes-to-b...
Deadlift Hold
3 Deadlifts (120/80 kg.) 30-sec. Hold at top of Deadlift 6 Over-unders 9 MB Cleans (9/6 .) AMRAP 15 min.
Murph
Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile
Clusters Round-the-worlds
80 Clusters (50/35 kg.) Every 2 min. perform 4 Box Round-the-worlds