Fitness

40, 30, 20, 10 Front squat #80 Push press 2 dumbbells #50 Box jumps (pick a height at the wall in the back) Dumbbell clean #50

For Time 75 Man Makers Any Break do 15 pull-ups/TTB 800 Cashout A man maker is a push-up, row, row, pop-up, clean and jerk using dumbbells.

3 Sets of 4-Rounds 10 kb thrusters (35s)   5 kb sdhp (70) Rest 5 min between sets

For Time 100 KB swings  #50 75 tire flips 50 burpees  #50 25 overhead lunges. #50

22 Min Amrap 1- hill run 5 – thrusters 50lb ball

10,9,8,7…1 Dumbbell snatch R Dumbbell snatch L Pull-ups Burpees  T2B Buyout 800m run

Alternating EMOM Reps by round15, 16, 17, 18, 19, 20 Alt jumping lunge (20lb dbs) Tire Deadlifts Jumping Squats Rest

40,30,20,10 Kettlebell or dumbbell Swings Kettlebell or dumbbell or heavy ball Goblet Squats Hang CJ (alternate arms) 5 Burpees every time you switch to a new exercise.

From April 1st through April 4th, we performed a daily murph Murph For Time 1 – Mile 100 Pull-ups 200 Pushups 300 Air Squats 1 – mile Break-up reps as needed

For Time 1/2 mile 100 kettle bell with a partner. Can use my #50 dumbbells Then on your own… 75 burpees 75 empty bar thrusters or 50# med ball 75 empty bar hang power clean or 50# med ball 1/2 mile (negotiable)