"Mini Murph"

Run 800m
50 Pull Ups
100 Puhs Ups
150 Air Squat"
Run 800m

TC 45 min

For time

• 5 rounds of
• 20 box jumps
• 25 kettlebell swings

♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB

käsipainopena 4x8

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

4 settiä (kierrosajat ylös)
20 cal echo (ilman käsiä)
20 ghd/abmat sit ups
20 hang power clean 60/45-50/40-42,5/35

Rest 2min between sets

3 set
10 ring push ups/push ups
10 pull ups / jumping pull ups
15 Dips
15 biceps curls
10 weighted sit ups
10 leg raises
60s plank

Rest 2min between sets

For time:

15 Unbroken Clean & Jerk
3000/2400m Bike Erg

Rest 3 minutes

12 Unbroken Clean & Jerk
3000/2400m Bike Erg

Rest 3 Minutes

9 Unbroken Clean & Jerk
3000/2400m Bike Erg

• Every Break on Barbell 500/400m Penalty Bike

Barbell 60/42,5kg

TC 40

A,
Tempo Strict Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs up and down.

B,
For time:
6 rounds of:
Run, 400 m
10 Back Squats @102/70kg
-- then --
6 rounds of:
Row, 500 m
10 Strict Handstand Push-ups

Complete in teams of 2. You go-I go fashion.

Each athlete will complete 3 rounds.

C,
For quality:
Monostructural Cardio, 60 mins

Low-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

3 rounds for time:
15 thrusters 30 kg
12 burpees

A,
For quality:
Sled Drag, pick load, 400 m
10 L/10 R Single Arm Kettlebell Clean & Jerks@16/12kg
20 Barbell Good Mornings
Banded Plank Hold, 30 secs
80 Bike Erg Calories
10 L/10 R Single Arm Kettlebell Snatches,
20 Barbell Romanian Deadlifts
Banded Plank Hold, 30 secs
Jog, 1 mi
10 L/10 R Kettlebell Front Rack Box Step-ups
20 Barbell Front Squats
Banded Plank Hold, 30 secs

B,
3 rounds for quality of:
20 Alternating Landmine Rotations, pick load
Flutter Kick, 30 secs