Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

This will be via heats on Saturday and at 6am on Monday!

I.
Bench Press
3 Rep Max

II.
10 min AMRAP
150 single unders
75 situps
25 DB snatch 50/35
100 single unders
50 situps
20 DB snatch
50 single unders
25 situps
15 DB snatch

I.
Power cleans
3×4@50%
3×3@60%
3×2@70%
3×2@75%

II.
4 rounds
400 m run
15 HSPUs
10 TTB

I.
Back Squat/Strict Press
establish 3RM

II.
2 rounds
50 burpee box jumpovers 24/20″
30 kb swings 53/35
18 min cap

I.
Deadlift
1×10@60%
1×8@65%
1×6@70%
5×5@75%

II. (optional)
5 min to accumulate as many HSPUs or Wall walks as possible.

III.
7 min AMRAP
3 Strict Pullups
6 Pistols
9 Burpees

I.
Establish 1 RM Back Squat or Strict Press

II.
100 double Unders
50/35 Pushups
25 DB Thrusters 35-50/25-30#
50/35 Pushups
100 double unders
For Time

I.
12 minute power clean EMOM
3-3-3-3-2-2-2-2-1-1-1-1

II.
10 rounds
10/5 pushups
10 kb Swings 53/35
10 goblet squats 53/35
14 min cap

III.
Hortman
45 minute AMRAP:
800 meter run
80 Air squats
8 Muscle ups

Back Squat
3×3@80%
Strict seated DB Press
4×12@AHAP

MetCon
50 box jumps 24/20
50 wallballs 20/24
10 bar muscle-ups
12 min AMRAP

Front Squat/Push Press
15 min EMOM
3×10@50%
-1 min rest
3×8@60%
-1 min rest
3×6@70%
-1 min rest
3×4@75%

MetCon
DT
12 deadlifts 155/105
9 hang cleans 155/105
6 push jerk 155/105
5 rounds
18 min cap

Back Squat
4×4@70%
Bench Press
10×3@70%

MetCon
4 rounds
7 pullups
14 Pistols (scale with skater squats)
21 DB Snatch 50/35