06-06-25

15′ to Find Heavy Clean Complex:
2 Power Cleans + 2 Hang Cleans

16′ AMRAP
200m Run
20 Knees to Chest
15 Sumo DL High Pulls

06-05-25

Strict Press
20 – 17 – 14 – 11 – 8 – 5 – 5
*Add Weight Each Round

2 Rounds – 4′ On / 5′ Off
750/625m Row or Ski
In Remainder of 4′, Max Goblet Squats (@50% of Strict Press)

06-04-25

Strength:
3 Rounds of:
5 Devils Press
10 DB Curls
20 Alt Bent Over Rows

30′ NFT
10 Close Grip Bench Press (going up – staying unbroken)
10 Weighted Lunge Steps
10 Tuck Ups
:10 V Hold

06-03-25

Push Press
15′ to Find Heavy 3 Rep

For Time:
21 – 15 – 9 – 15 – 21
Deadlifts (@ Push Press #)
Burpees Over Bar

06-02-25

Front Squats
15′ to Find Heavy 5 Rep
*1st Rep of Each Set is Paused

18′ AMRAP
500/450m Row or Ski
20 One Arm DB Thrusters (25% of Front Squat #)
10 Walking Lunges
400m Run

05-30-25

Hang Cleans
15′ to Work to Heavy 5 Rep

14′ AMRAP
200m Run with 1 DB (@20% of Final Clean #)
25 Abmat Sit ups
5 Burpees

05-29-25

Strength – 3 Rounds
10 Plate GTO 45/35
5 Curl to Halo Series
5 Front Squats

18′ AMRAP – Team of 2
10/8 Calories Row or Ski
10 Alt DB Push Press
5 TTB / 10 Knees Above 90 – Bar Hang Remainder of :30

05-28-25

Back OR Front Squats
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 3

10′ AMRAP
1000m Ski or 3000m Bike Buy In
Then, AMRAP of:
5 Deadlifts (50% of Heaviest 3 Squats Above)
25 DU / 75 Singles

05-27-25

Strength – 3 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Rows
5 Front Squats

25′ AMRAP
10 CG Bench Press (65% BW)
10 Goblet Squat (25% BW)
200m Run

05-22-25

Murph as Team of 2
1 Mile Partner Run
Then, AMRAP of “you go, I go”
5 Pullups
10 Push Ups
15 Airsquats
@ 35′ Mark – 1 Mile Partner Run

OR

Murph Solo
1 Mile Run
Then, AMRAP of
5 Pullups
10 Push Ups
15 Airsquats
@ 20 rounds complete or 35′ Mark (whichever comes first) – 1 Mile Run