A. Strict Press
3×3
Super set Skull Crushers 3×10

B. AMRAP 9
8 Front Rack Lunge (135/95)
50 DU
1 Rope climb

A. Front squats
3×3 (5 count down) tempo
70%

B. 3rds:
8 DB snatch (100/70)
10 C2B
12 Cal row

A. Every 2mins for 14mins:
Power Clean+Push Jerk I.I.

B. 2rds:
200m Run
20 KB Swings (70/53)
* 8min cap

A. Back Squat
5×8 (Build)

B. 4rds:
10 Hang P. Snatch (95/65)
10 OHS
10 Box Jump overs (20)

A. EMOM 12
1- 10/7 Strict Pullups
2-10 Seated Strict Press
3- 10 Single Arm DB row
*rest 2 mins
AMRAP 12
400m Run
12 T2B
6 Manmakers (50/35)

A. For time:
18 Cal Row
18 thrusters (115/80)
4 Ring MU
12 Cal Row
12 Thrusters
4 Bar MU
6 Cal Row
6 Thrusters
4 Bar MU
6 Thrusters
6 Cal Row
4 Bar MU
12 Thrusters
12 Cal Row
4 Ring MU
18 Thrusters
18 Cal Row

A. Every 2mins for 14min:
CnJ I.I.

B. For time:
15/12 Cal bike
400m Run
15/12 Cal Bike

A. Bulgarian Split Squats
5×8 Weighted
Super set Back ext.
5×8 Weighted

B. AMRAP 10
5 WBS (20/14)
5 Stepups (24/20)
200m Medball Carry
*add 5 reps ea rd

A. Strict Press
3×3
Super set with Ring Dips 3×10

B. EMOM 12
1- 1 rope climb
2- 5 Tall Box Jumps
3- :30 Max DU
*Score is DU

EMOM 6
:30 LungeL
:30 Pigeon L
:30 lunge R
:30 Pigeon R
:40 Child Pose

EMOM 6
:30 Quad R
:30 Quad L
:30calf R
:30 Calf L
:30 Pec R
:30 Pec L

Bike 8 Mins

Front Squat
4×4 75%

“Murph”
8am and 10am Classes only

A. Every 2mins for 12mins:
Snatch l.l.

B. Every 2mins for 12mins:
Power Clean + Push Jerk

C. @ 26min mark:
2000m Row

A. EMOM 9
1- 12 Burpees to Target
2-50 DU
3-12/10 Cal Row
*rest 1min
EMOM 9

1- 20 stepups (24)
2-20 Pushups
3- 20 Situps or GHD
*rest 1 min
4 sets:

400m Run or Row
*rest 1min

A. Build to 1RM Bench Press

B. 6 rds:
5 HSPU or 10 Pushups
300m Run
*rest 1 min

A. Rev. Lunge
5×5 Build

B. 5rds:
10 DB Thrusters (50/35)
1 Rope Climb
12/10 Cal Row

A. Strict Press
5×5 build

B. AMRAP 10
2 T2B
2 Box Jump overs
4 T2B
4 box Jump overs
*increase by 2 ea rd

A. Front Squats
3×3

B. 4rds:
15 WBs (25/20)
10/8 cal bike
*rest 1min

A. For time:
1mile Run
Then 4rds:
25 Stepups (24/20)
20 T2B
15 Hang Power Clean (135/95)
Then:
1min Plank Hold

A. Bench Press
2×2 (95%)
*1 drop set 80% max reps

B. AMRAP 12
30 Lunges
20 Pullups
400m Run
WV optional

A. For Time:
18-15-12-9-6-3
BBJO (20)
Push Jerks (135/95)
ea “-” 10 Cal Bike

A. Every 2mins for 14mins: Snatch I.I.

B. EMOM 9
1- Max Strict pullups
2-Max Situps
3- Max Shoulder Taps (plank or HS)

A. Deadlift
3×3 (90%)

B. For time:
20 HSPU
200m Row
15 Pushups
200m Row
10 Wall Walks
200m Row

A. Build to 1 RM Back Squat

B. Optional: 1 mile run or 2k Row

A. Mini Murph
For time:
800m Run
50 Pullups
100 Pushups
150 Airsquats
800m Run

A. Deadlift
3×3 (88%)

B. 5rds:
8 BBJO (20)
10 DB Push Press (50/35)
*rest 1min

A. Bench press
3×3 (93%)

B.3rds:
14 DB snatch (50/35)
14 T2B
400m Run

A. Every 2mins for 14min:
Power Clean+Push Jerk

B. 3 rds NFT:
20 Bicep Curls
20 Tricep Ext.
20 Weighted Situps or GHD

A. Back Squats
2×2 (93-95%)

B. For time:
400m Run
100 DU
500m Row

A. Cinco De Mayo
5 rds:
5 Bar Mus
5 OHS (185/125)
25 Cal Bike

A. For time:
500m Row
10 Thrusters (105/80)
15 HSPU

700m Row
10 Thrusters (135/95)
15 C2B

1000m Row
10 Thrusters (155/105)
10 Walk Walks