1 mila biegu (26 okrążeń)
100 pullups
200 pushups
300 squats
1 mila biegu (26 okrążeń)

12/10/8/6/4/2 x raaka tempaus 40/30kg
12/10/8/6/4/2 x etukyykky 40/30kg

1 min Max time Squat hold (90°)
1 min Burpee Box Overs (50cm)
1 min Max time Hanging from pull-up bar (active+hollow body)
1 min Max time Support on top of the ring dip
1 min Rest

12min emom:
4 deadlifts (even) @ 70% of 1rm
4 strict pull up (odd)

30 pullups
50 kb swings (r) 16/24 kg
30 HSPU
50 box jumps
30 ground to OV 30/50 kg
50 paralletes push ups
30 pullups

4 rounds
row 400m

12 thrusters 50kg/35kg

100 burpees
100 lunges
100 situps
100 squats

"Murph"

For time:
1 mile Run
25 Pull-ups
100 Push-ups
100 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

"Nutts"

For time:
10 Handstand push-ups
15 Deadlift, (250/170)
25 Box jumps, (30"/24")
50 Pull-ups
100 Wallballs, (20/14)
200 Double-unders
Run 400 meters with a (45/25) plate

"Fight Gone Bad!"

Three rounds of: Wall-ball, 20 lbs / 14 lbs, 10 ft target (Reps)
Sumo deadlift high-pull, 75 lbs / 55 lbs (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 lbs / 55 lbs (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.