Push-ups

12 min warm-up

  • Deadlifts
  • Air Squats
  • Shoulders
  • Rowing

AMRAP (18 min cap)

  • 25 Wall Balls. (20/14
  • 25 Deadlifts (135/95)
  • 25 Push-ups
  • 25 Cal Row/Ski

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walk Hold
    • Hollow Body Hold
  • Max Toes-to-Bar
    • Slow Sit-ups
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Band Pull Downs

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walks
    • Training Bar Press
  • Max Toes-to-Bar
    • row at recovery pass
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Ski Erg Recovery Pass

Metcon

42 min EMOM (10 second transition)

  • C2 Bike. 12 cal
  • Air Runner. 10 cal
  • C2 Rower. 12 cal
  • Push-ups. 15
  • C2 Ski Erg 12 cal
  • Clusters. 5 (squat clean thruster)

Increase or decrease reps as needed

Metcon

21-minute Alt EMOM

  • 12 Deficit Push-ups (use 45’s)
  • 6 Med-Ball Ground to Overhead (80/50)
  • Max Cal AB

Score – Max Cals

Tags:

Training Objectives

  • Honor those who gave their lives in service to our country

Murph

  • Run a Mile
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Run a Mile

Metcon

For Time (25min Time Cap)

8 min AMRAP

  • 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

  • 500m Row
  • 50 push-ups

Metcon

24 minute E3MOM

  • 15 / 12 Cal AB
  • 80/50 lb Overhead ball carry 25m
  • 5 ball squats
  • Max Push-ups

Outside if the weather permits.

Metcon

For Time

  • 100 pull-ups
  • 200 push-ups
  • 300 Air Squats

Break-up as needed

Metcon

For time (25 min cap)

  • 50 push-up buy-in

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of

  • Deadlift (95/65)
  • Hang Power Clean
  • Thruster
  • 50 push-up cash-out

Attempt to go unbroken for each set of the barbell cycling.