Deadlift
Take 15-20 minutes to find a challenging Deadlift rep.

Metcon (Time)
8 rounds for time
25 Double Unders
5 Hang Power Cleans (135/95)
5 S2OH

A: Metcon (Time)
For time
400m Run
34 KB Goblet Reverse Lunges (55/35)
34 Hanging Straight Leg Raises
34 Burpees
35 MB Russian Twist
400m Run
34 KB Goblet Reverse Lunges
34 Hand Release "T" Push Ups
34 Burpees
34 KBS
400m Run

MB Twist R + L = 1 rep

B: Metcon (No measure)
3 sets of
90 second Plank Hold
90 second Rest

Push Jerk + Split Jerk
EMOM for 10 minutes
1 Push Jerk + Split Jerk
Do not go for Max effort on this.
Focus on driving under the bar and focus on speed.

Metcon (AMRAP - Rounds and Reps)
Amrap for 18 minutes
400m Run
5 Wall Climbs
15 Wallball shots (20/14)

400m Run = 4 reps

A: Metcon (Calories)
8 rounds for total cals
20 seconds of Max Bike Cals
40 seconds of Rest

Rx+ AAB

B: Metcon (Time)
For time
50 Double Unders
50 Sit Ups
25 DB Power Cleans (35/25, Rx+50/35)

50 Double Unders
50 Sit Ups
25 DB Push Press (35/25, Rx+50/35)

50 Double Unders
50 Sit Ups
25 DB Power Cleans

Murph (Time)

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If you have 20# vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Metcon (Time)
Partner Wod

For time
100 Sit Ups
50 Devil Press (35/25)
100 Sit Ups
50 DB Power Cleans
1 Mile Run - Together

1a: Clean Pull + Power Clean + Clean
Take 15 minutes to establish a challenging Clean complex

1b: Snatch Pull + Power Snatch + Snatch
Take 15 minutes to establish a challenging Snatch complex

1c: Overhead Squat
Take 15 minutes to establish a challenging 5 rep Overhead Squat

Metcon (Time)
For time
30 Cal Row
15 Power Snatch (115/75, Rx+145/105)
30 Cal Bike
15 Power Snatch
30 Cal Ski

Metcon (Time)
For time
50 Bike Cals
50 V Ups
50 Box Jump Overs
1 Mile Run
50 Burpees
50 KBS (55/35)
50 Sit Ups

Clean
Take 15-20 minutes to establish a challenging Squat Clean.

Metcon (5 Rounds for Reps)
5 rounds for Max Bike Cals
Within 90 seconds complete
7 Hang Power Cleans (135/95, Rx+155/105)
7 TTB
Max Bike Cals
90 second Rest between rounds

Push Press
Take 15 minutes to establish a challenging Push Press rep

Metcon (Time)
For time
200 Double Unders
50 Push Press (95/65)
100 Double Unders
50 KBS (55/35)