“Murph” 1 Mile Run 100 PU/RR 200 Push Ups 300 Air Squats 1 Mile Run 45 min cap

Endurance : Partner up. For Time RD 1 - 80/70 Cal Bike - 70/60 Cal Row - 60/50 Cal Ski RD 2 - 60/50 Cal Bike - Row 50/40 Cals - 40/30 Cal...

Warm Up: Bike/Row/Ski 90 sec each machine fast Damper 3 5 mins of 10 Jumping Air Squats 5 Muscle Cleans(barbell) 10 Kb Swings 5 Slam...

Strength : Upper Body Primer 3 rds ( 5 min no measure) 5 Hand release push ups 10 Double DB Push Press 20 Sec Overehead hold with DB...

Strength : Back Squat 4 x 8 @ 70% superset with 10 Bulgarian Split squats. Every 3 mins. Conditioning : 4rds for Time . Partner 16...

Strength: Deadlifts Every 2 ½ mins 2x5 @ 70% 2x4 @ 80% 2x3 @ 85% Workout: 12 min AMRAP 30 Air Squats 12 DB C&J 30 Single Leg V-Ups 8...

Endurance : 32 min AMRAP. Partner. Row 500m 40 Swing Russians Bike 1k 40 Slamballs Ski 500m 40 Sandbag Squats AB 40 Cals 40 Down ups

Strength : Complex 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk Every 60 secs x 10 rds. Conditioning : EMOTM x...

Strength : 5 rds Bench press x 5 @70-80% Strict Chin ups x 5 Seated 2 x DB Z Press x 8 Every 3:00 Conditioning : 5 min Amrap 7 ...

Strength : Back Squat 2 x 5 @70% 2 x 4 @80% 2 x 3 @85-90% Every 2:30 Conditioning : 15 min AMRAP. Partner 30 DB Snatch 24/20 Cals...