On a 15-minute running clock, for max reps

5 rounds of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

50 burpees

5 Rounds of:
50 Double Unders
15 Toes to Bar

50 Burpees

RX'd this workout. Took a while :)

5 round of
30sec Med ball Cleans
30sec Med ball Push press
30sec Med ball V-ups
30sec Russian Twist
30sec rest

RestDay!

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(27)
WRK 8:00 REST 1:00 x3
8 single arm dumbbell ground to overhead
8 body builders
8 seated alternating dumbbell strict press
8 v-ups
8 plank taps(two count)

Finisher
1:00 plank
1:00 hamstring stretch

2-3 min light cardio
1+1 mim glute smash
2+2 min low back / side smash
1+1 min lat smash with roller
1 min prayer pose strech

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Completed "partner" option for Murph. 50/50 on work with partner, moved through each movement before moving on to next.

RestDay!

A.

3' DU
poi
2 RND
1k Bike
15 Push Press 40KG/25-30KG
15 Front Squats 40KG/25-30KG

Push/split Jerk

5× 5 85%

B.
Ogni 5' per 15' 3 set
30/25 Calorie Row
20 DL BW
10 STOH

C.
3 RND
Ski 1k/800MT
150/100 DU
Rest 60"

D.
Sumo Deadlift
4X5
Rest 60"

E.

4 RND
Sled Pull 10mt
Run 200mt
15 OHS
10 HSPU

200 naruhyppyä (singles)
50cal row
200 naruhyppyä