Skill

Hspu progressions

Conditioning

5k run

Strength

Single arm row 12-12-12-12-12

superset

Single leg RDL 6-6-6-6-6 per leg

Conditioning

Death by burpees

1 burpee 1st min, 2 burpees 2nd min etc until you can’t complete them then workout ends

In teams of 3, “Mannion”

7 rounds for time, CAP 40:

400m run (both run)
29 back squats 60/40kg
(Split between the team)

Skill and Strength

3 position power clean
(High hang, hang, floor)

Conditioning

AMRAP 18:

Run 200m
2,4,6,8,10,12 etc…
Power clean 60/40kg
(Rx+ 80/60kg)

Strength

Back rack lunges 6-6-6-6-6

superset

Lateral raises 10-10-10-10-10

Conditioning

AMRAP 10:

8 thrusters 50/35kg
50 double unders

Strength and Skill

Double DB press 10-10-10-10-10

superset

Strict pullup progression

Conditioning

14min AMRAP:

50 KB swings
50 shoulder to overheads 50/35kg
50 situps

Strength

Romanian deadlift 8-8-8-8-8

superset

50ft KB front rack carry

Conditioning

2 rounds for time, CAP 15:

10 deadlift 140/90kg
20 deficit hspu 4.5/3″
30 wall balls 9/6kg

Strength

Back squat 10-10-10-10

Conditioning

4 rounds, 1min at each station:

Calorie row/ski
Box jumps 24/20″
Burpees
Rest

Strength and Skill

Ring dip progressions 5-5-5-5-5

superset

Single arm DB row 12-12-12-12-12

Conditioning

“Elizabeth”

For time, CAP15:

21-15-9
Squat clean 60/40kg
Ring dips

Conditioning

Team Murph, in pairs:

Run 1 mile (both run)
100 pull ups
200 push ups
300 squats
(Split the work between your pair as you please)

Run 1 mile (both run)