May 30, 2021

Monday

Murph

For Time
1 mile Run / Row / Ski
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

or

Half Murph

800m Run / Row / Ski

50 Pull ups/ring rows

100 Press ups

150 Air squats

800m Run / Row / Ski

Tuesday

A) Build to a moderate 8RM Deadlift

B)
10min time cap
3 Rounds for time:
100 Double unders
40-30-20 Empty Bar strict press

Wednesday

A) Pause Front Squats
3 x 5
3 sec hold at the bottom

B)
EMOM 12 mins
1- DB step Overs
2- Max plank
3 – Rest

Thursday

A)
In pairs 60sec on/off complete:
150/120 kcals
80 Down ups
120/90 kcals
60 Down ups
90/60 kcals
40 Down ups
Remaining time max kcals

Friday

A)
Build to a moderate 3RM Tng Power Clean

B)
21 – 15 – 9
Power Cleans
CTB/PU/ Ring Rows

Saturday

Every 2 mins x 10
14 Wall Balls
6 burpee Box jumps

Sunday

20 minutes Max Kcal

Every 4 minutes

16 DB snatch

16 DB lunges