For time with a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.
Finish with…
800/1,000m row
– Split the row. One person works at a time.
– One person works …
21-15-9:
Hang power snatches 95/65
Toes-to-bars
back squats
5-5-3-3-1-1-1
5 rounds
40 double unders
30 box jumps 24/20
20 kb swings 53/35
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
“Murph”
Please show up early if you need to warm up, heats will begin on the hour.
Rest day, gym will be closed in preparation for Murph.
3 rounds
20 GHD situps
20 burpee box jump overs 24/20
20 wall ball shots 20/14
27-21-15-9
SDLHP 95/65
Thrusters
7 strict muscle ups
800m run
5 strict muscle ups
800m run
3 strict muscle-ups
800m run