FOR TIME 800-m run Then, 9 rounds of: 4 pike push-ups 8 chest-to-ring rows 12 squats
For Time 60’ bear crawl 10 hanging knee raises 10 double kettlebell deadlifts 53/36lbs 60’ bear crawl 12 hanging knee .....
AMRAP 20 Mins Complete as many reps as possible in 20 minutes of: Run 400 meters Max rep overhead squats .....
MURPH For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
FOR TIME 100-ft. dumbbell/KB overhead walking lunge 100 single-unders 35 wall-ball shots 10 lay-to-stand rope climbs 35 wall-ball shots 100 .....
Sumo Deadlift 5-5-5-5 Build to a heavy 5 rep max sumo deadlift 1 X 5 Bench Press 5-5-5-5-5 1 X .....
15 Min AMRAP Run 400 meters 20 sit-ups 45-lb./35-lb.* overhead squats, 10 reps
21-15-9 Reps For Time Dumbbell/KB snatches Box dips Men use 30-lb. dumbbells Women use 20-lb.* dumbbells
75 single-unders 15 pull-ups 15 bar dips 10 squat cleans, 75 lb./55-lb.* 75 single-unders 10 pull-ups 10 bar dips 15 .....
5 Rounds for Total Reps of: 95-lb./65-lb.* thrusters, 15 seconds Rest 45 seconds pull-ups, 15 seconds Rest 45 seconds Burpees, .....
20-20-15-10-5 Reps For Time Of: Wall-ball shots, 14-lb./10-lb.* ball Box jumps, 20-in./14-in.* box
For Time 15 push presses 10 rope lock-offs 12 push presses 8 rope lock-offs 9 push presses 6 rope lock-offs .....
