A. Front Squat 5-5-5-5-5

B. Tabata x 8:
Air Squat
Pull-up
Air Squat
*Your score is the sum of the lowest score achieved in the squat(s) and pull-ups.

A.
Bench Press 3 x 8
Bent Over Row 3 x 8
*Perform as a superset.
*Either climb or maintain, it’s your choice.

B. Choose one of the following:
AMRAP in 8:
50 Double-unders
10m Handstand Walk

or

AMRAP in 8:
50 Double-unders
10m Wheelbarrow
*Both partners skip followed by 10m each of wheelbarrow walk.

7:00am
Team Murph
For time:
Run 1600m
100 Pull-ups
200 Push-ups
300 Squats
Run 1600m
*This will be performed in pairs of three’s. Athletes will run together and share the calisthenics between them – one person working at a time.

A. Three rounds (not for time)
1. Skip/Double-under
2. Frog Stand
3. Bridge Hold

B. Clean & Jerk
Work up to a heavy set of:
Power Clean + Push Jerk + Full Clean + Split Jerk

Five rounds, each for time:
Row 250m
25 Ball Slams 12/9kg
25 Kettlebell Swings 24/16kg
*KB swings must be unbroken.

A. Dips: Three sets max reps.
*Add weight if you can do more than 15 in a set.

B. 15-12-9-6-3 reps for time of:
Parallette Shoot Through
Run 200m or Row 250m

A. EMOM x 12:
Min 1-4: Muscle Snatch + Power Snatch + Full Snatch
Min 5-8: Power Snatch + Full Snatch
Min 9-12: Full Snatch
*The aim is to add weight continuously.
*If your power snatch is bigger than your full snatch, swap the order around.

B. Three sets:
Romanian Deadlift x 10
10 Strict Toes to Bar
*Perform as a superset.

A. Back Squat 5-5-5-5-5

B. 21-15-9 reps for time of:
Burpees
30m Walking Lunge 20/15kg

Open gym format today 7:00-8:00am.