Strength Press 1-8 @ 65% 1-6 @ 75% 2-4 @ 80% 2-4 @ 85% Workout 3 Rounds 12 Deadlifts 6 Hang (squat) cleans 3 Shoulder [...]

Strength Back squats 1-8 @ 65% 1-6 @ 75% 2-4 @ 80% 2-4 @ 85% Workout 5 Rounds Row 250 12 (Squat) Snatches (65/55)

CLASS TIMES 8AM 930 "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael [...]

Workout 3 RFT Row 500 25 Barbell Thrusters (45/35) 15 Pullups -Rest 2 mins-

Strength/Skill work 20 min 2 Hang power snatch 2 Overhead squats 2 Snatch balance Workout 4 RFT 12 Power Snatch (115/85) 15 DBL KB DL [...]

Strength D​eadlift 5 x 3 @ 80% 3 x 2 @ 85% Workout Air Squat Tabata 8 Rounds :20 Max Air Squats :10 Rest - [...]

Workout 4 RFT 15 Box Jumps (24/20) 25 Push Press (75/55) 50 DUs

Strength Press 3 x 6 @ 65% 2 x 3 @ 75% Workout The "Shankle Complex" 10 Min AMRAP 3 Hang Clean Pulls 1 Hang [...]

Strength Back squat 3 x 6 @ 65% 2 x 3 @ 75% Workout 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) 20-18-16-14-12-10-8-6-4-2 Sit Ups