Running

E3MOM for 30 Minutes

• Buy In: 4 minutes for a 400m run then,
• Until your reach 100 Thrusters
  • 2 min of Work
    • 100m run
    • Max Thrusters (95/60)
  • 2 min of Rest

8 Rounds Each for Time:

Partner: You go I go

• 200m Run
• 5 Squat Cleans (135/95)

0:00 – 3:00 Minutes

• Run 200m
• Max Jerks
• Rest 1 minute

4:00 – 8:00 Minutes

• Run 300m
• Max Jerks
• Rest 2 minutes

10:00 – 15:00 Minutes

• Run 400m
• Max Jerks

Pick a challenging weight for the jerk

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

For Time 20 min time cap

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

• Clean and Jerk (165/115)
• 50ft Shuttle Run

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 cap) partner

• 300 wall balls ( 20/14)
• Every time you drop the ball
  • 2 – 50 foot shuttle runs with a burpee on both ends.
    

Metcon

For Time (25 min cap)

• 1600m Run
• 150 wall balls. (20/15)

Metcon

For Time (30 Min cap)

• 800 m Run
• 50 Air Squats
• 100 / 80 Cal Assault Bike
• 50 Air Squats
• 800 m Run

Outside if the weather permits.

Metcon

23 min

Buy In:

• 75 Power Snatches (75/55)

AMRAP

• 1 Shuttle Run (25ft)
• 5 Burpees