Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A: Clean & Jerk at 80% max

2-2-2-2 (rest 60-80 seconds)

B: For time:
– 12 Deadlifts (225#/155#)
– 40 Double-Unders
– 9 Deadlifts
– 30 Double-Unders
– 6 Deadlifts
– 20 Double-Unders
– 3 Deadlifts
– 10 Double-Unders

With a 3 min running clock:

– 400 m run

– AMRAP of kettlebell swings x 2; rest 3 min

Rest 5 min

With a 2 min running clock:

– 200 m run

– AMRAP HR push-ups x 2; rest 3 min

Rest 5 min

With a 1 min running clock:

– 100 m run

– AMRAP burpees x 2; rest 3 min

 

Front Squat

2-2-2-2-2-2-2

then…

12 min AMRAP

– 7 pull-ups

– 14 pistols

– 21 abmat sit-ups

 

Spend 10 minutes working on handstand walks. If you can’t walk work on handstand walk progressions or just get your butt upside-down if you are not used to it yet.

then…

Five rounds for time of:
– 10 Power cleans (135/95)
– 15 Wall balls (20/15)

Hang Power Snatch 5-3-3-1-1-1

then…

2 rounds for time of:

– 50 Double-unders

– 40 Sit-ups

– 30 squats

– 200 m run

– 10 Power snatch (115/75)

Split Jerk Cluster 1.1.1 x 4; rest 3 min

then…

8 rounds for time of:

– 8 toes to bar

– 8 burpees