Push Press
5-5-5-5-5
Post heaviest 5 rep in comments.
20 MINS
Death by DB Thruster 22.5/15kg
In a 20 minute window
1 DB Thruster in the first 1 min
2 DB Thrusters in the second 1 min
3 DB Thrusters in the third 1 min ... Continuing this for as long as you are able.
Once unable you will Row the remainder of the time left for Max Cals
Post in comments.
EMOM
20 min EMOM
ODD mins 3 DB Power Cleans 6 Press Ups 9 Squats
EVEN mins 15/10 Cal Row
DB 22.5/15kg
Post in comments.
5 ROUNDS
5 rounds for time
15 Kettlebell Swings 32/24KG
15 Burpees
Post time in comments.
LIFTING
Clean & Jerk
3-3-3-3-3-3
Use the heaviest weight you can for each set.
Post heaviest 3 rep in comments.
MURPH DEMARCATION
For Time (with a Partner)
Buy-In:
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
Buy-Out:
1000 meter row
Wear a Weight Vest 10/7kg, except on the row
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.
Post time in comments.
SPRINTS
7 Rounds each for time
Either 300m on the Assault Bike or 125m on the Concept 2 Rower
Rest as needed
Post slowest time in comments.