3 x 10 per leg single leg deadlift
5 x 3 minute AMRAP:
12 calorie ski or echo bike
15 box jumps
Max thrusters
Rest 90 seconds between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = thruster reps
3 rounds for time: (16 minute cap)
500m row or 1000m bike erg
15 hang power snatch
30 sit-ups
L1: 45/35
L2: 75/55
L3: 105/75
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
In teams of 2… relay style
30 minute AMRAP:
100m run or 250m bike erg
6 squat cleans
8 burpee box jump overs
L1: 45/35
L2: 105/75
L3: 155/105
Heaviest Possible One Way
For time:
Buy in: 50/40 calorie ski or echo bike
21-18-15-9-6
Back squats
KB swings
Cash out: 50/40 calorie echo bike or ski
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
8 rounds for time:
7 toes to bar
7 thrusters
35 double unders
L1: 45/35
L2: 75/55
L3: 95/65
Accessory: 3 x 15 banded face pulls
18 minute AMRAP:
18 DB walking lunges
15 double DB hang clean
12/10 calorie echo bike or ski
L1: 25/15#
L2: 35/25#
L3: 50/35#
Accessory: 3 x 12 rower in-outs
5 x 3 minute AMRAP:
Buy in: 250m row or ski
Max rounds:
6 hang power snatch
12 box jump overs
L1: 45/35
L2: 105/75
L3: 135/95
3 rounds for time:
800m run
75 air squats
50 push-ups
25 pull-ups
*partition your reps however you like within the round
In teams of 2 (relay style):
30 minute AMRAP:
30 deadlifts
400m run (split 200m/200m between partners, must tag off or 5 burpee penalty)
30 back squats
400m run (same style)
30 shoulder to overhead
400m run (same style)
Sub ski or bike erg in case of rain
L1: 75/55
L2: 115/85
L3: 175/115