A) 12:00 Strength
6×4 Front Squats @ 77.5%

B) 8 Rounds (12:00 Cap)
5 Inverted Rows
10 Push Ups
15 Abmat Sit Ups

2 Rounds for time (24:00 Cap)
3 Laps
40 Wall Balls
400m Row
30 Pull Ups
15 Unbroken Burpees

 

Benchmark!
“1/2 Murph”
5 “L” Laps
50 Pull Ups
100 Push Ups
150 Squats
5 “L” Laps

 

 

For Time: (28:00 Cap)
10 Bench Press
20 Double Unders
10 MB Slams
8 Bench Press
40 Double Unders
10 MB Slams
6 Bench Press
60 Double Unders
10 MB Slams
4 Bench Press
80 Double Unders
10 MB Slams
2 Bench Press
100 Double Unders
10 MB Slams
Males: 155/20
Females: 85/14

 

Partner Workout!
26:00 AMRAP
Buy In: 60 Partner MB Russian Twists
60 Wtd. Rvs Lunges* (25/10)
60 Knees to Elbow*
60 Push Press* (75/45)
6 Laps (partners run together…both partners run 6 laps)
*Partner 1 works while partner 2 rests.  Switch reps whenever you choose

 

 

TABATA SATURDAY!
Hollow Hold
Strict Pull Ups
Heavy KB Swings (70/53)
Handstand Hold
Row