Workout For time 400m run 21 Power cleans (135/95) 21 Front squats 400m run 15 Power cleans 15 Front squats 400m run 9 Power cleans 9 Front squats 400m run

Strength A1 - Bench press -3 x 5 @ 80% *1 sec pause at the chest on the 1st rep every set   A2 - KB/DB Pullovers on medball - 3 x 10   Workout [...]

Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every set.   A2 - Single leg calf raises -3 x [...]

Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - 1 min/leg

Strength A1 - Deadlift -3 x 5 @ 80%   A2 - Frog pumps with DB -3 x 15   Workout 5 RFT 12 DB Lunges/total steps (50/35) 9 DB Hang power cleans 6 DB [...]

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to run [...]