Tuesday June 9 100 double unders (200 singles) 21 front squats 21 push press 100 double unders 15 front squats 15 push press 100 double unders 9 front squats 9 push press Rx: 115/85

Wednesday June 10 AMRAP15 10 sit-up (Rx+ ghd) 15 pushups 10 sit-up 30 single dumbbell walking lunge 50/35

Monday June 8 AMRAP20 21 dumbbell bench press 50/35 21 pull-ups (Rx+: L pull-up)

Thursday June 4 21 deadlift 225/155 400m run 18 deadlift 225/155 400m run 15 deadlift 225/155 400m run 12 deadlift 225/155 400m run

Wednesday June 3 Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.

Tuesday June 2 Split Jerk 1-1-1-1-1-1-1 Optional for Tuesday AMRAP10: 2 snatches 65/45 10 box jumps 30/24 *every round increase weight by 5#

Monday June 1 2 rounds 30 cal row 30 burpee over barbell 30 hang power clean 115/75 (Rx+ 135/95)

1000m row 100m farmer carry 53/35 500m ski 80 wall ball 20/14 600m row 60m lunge 400m ski 40m sled push 40m sled pull 20 burpee broad jump

1000m row 100m farmer carry 53/35 500m ski 80 wall ball 20/14 600m row 60m lunge 400m ski 40m sled push 40m sled pull 20 burpee broad jump

5 rounds: 400m run 20 DB box step up 53/35 24/20 15 v-ups 10 devils press 53/35

5 rounds: 400m run 20 DB box step up 53/35 24/20 15 v-ups 10 devils press 53/35

2 rounds 1 min max rep power clean 95/65 -rest 3 min- 1 min max rep power clean 115/85 -rest 3 min- 1 min max rep power clean 135/95

6 rounds: 24 kettlebell swings 53/35 12 burpee to 6 in target

Murph

Friday May 22 30 cal bike 1000m ski 800m run 150 ft single db weighted lunge 53/35 100 ft burpee broad jump 100 ft sled push (4/3 45's) 30 kb deadlifts 70/53 30 hr pushups 15 cal bike 500m ski 400m run 100 ft lunge 50 ft burpee broad jump 50 ft sled push 15 deadlift 15 hr pushup

1250 m row -rest 4 min 1000 m -rest 3 min 750 m -rest 2 min 500m -rest 1 min 250 m

Friday May 8 400m run -rest 2:00 400m run 12 bar facing burpee -rest 2:00 400m run 12 bar facing burpee 15 power clean 125/85 -rest 2:00 400m run 12 bar facing burpee 15 power clean 125/85 100 double unders

Backsquat 5-5-5-5-5

3 Rounds: 25 sit-ups 3 wall walks 50 ft. OH walking lunge 53/35

5 Rounds: 10 deadlift 225/155 20 kettlebell swing 53/35\