"Mini Murph"

1-mile Run

100 Push-ups

200 Air Squats

1-mile Run

3 Rounds For Reps:
1 Minute Wallballs 9/6kg
1 Minute Sumo Deadlift High Pulls 35/25kg
1 Minute Box Jumps
1 Minute Push Press 35/25kg
1 Minute Calorie Row
1 Minute Rest

9 min amrap
9 burpee ring mu
15 wall ball shots @20lbs
21 shspu
15 strict pull
9 sandbag clean @150bls

rest 3 minutes

9 min amrap
5 burpee ring mu
10 wall ball shots @20lbs
15 shspu
10 strict pull up
5 sandbag clean

Goal:
elite : 1st = 2 rounds and 2nd = 3 rounds
rx : 1st = 1+35 and 2nd = 2+20
sc : first = 1 rounds and second 2 rounds

AMRAP 8:00
10 Hang Power Snatches @35/25kg
20 Air Squats
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Overhead Squats @35/25kg
20 Push-ups
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Thrusters @35/25kg
20 T2B
30 Double Unders

GOAL : 2+ rounds in each amrap

Rx+: 42.5/30kg

Deadlift 5x4
Double KB OH hold 4x 30"

Burpees- 10 reps
Push ups- 10 rpes
Box Jumps- 10 reps

36 Minuuttia intervalleja

90 sekunttia sprintti juoksua
30 sekunttia kevyttä hölkkää, kävelyä tai lepoa.

Enjoy😊

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Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest 60s.

5 Rounds for time:
100m Skillmill sprint
10 Deadlifts 100/70kg
20 toes to bar

TC 22min

Mobility