A. 4 sets
40 second Max pull-ups
rest 20 seconds
40 second Max Push-ups
rest 20 seconds
40 second max Air squats
rest 20 seconds
x4 sets
*if wearing a vest for Murph, wear it here
+
10 minute AMRAP
Run 800m buy in
AMRAP remaining time
10 Kb swings @ 70#/53#
5 burpee box-jump overs + 24″/20″
Essentials
A. Every 1:30 for 8 total 8 sets
set 1: 8-10 barbell strict press + 6-8 box or plate jumps
set 2: SB bearhug hold :30 + :30 ski @ hard effort
+
B. For time:
21-18-15-12
Plate ground to overhead
Hanging knee raises
*Run/jog 200m after each set
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