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Skill12:00 to get through 4×10 lat pulldowns 1131 tempo and 3x max pike handstand pushups OR handstand hold Workout5 RFT6 ring dips9 toes to bar12/9 ...

LiftBack squats4×8 at 70-75%, first 3 paused superset with 3 broad jumps, ideally rebounded Workout10:00 AMRAP10 american kb swings green/yellow50 DU no rx+, just get ...

Workout 10 rounds on the 3:30 start15/12 cal bike15/12 cal row1 rope climb rx+ legless score is total working time Mobility1:00 biceps smash/side5 hip CARs/direction/side

LiftCleansClean pulls 4×3 pause at the knee for 2 seconds up and down goal of 7/10 effort, not doing percentages b/c murph. + 4×8 Dumbbell ...

Murph1 mile run 100 pullups200 pushups300 air squats 1 mile run ‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in ...

Workout6 rounds with a partner, you go I go by movement25m rack+oh carry/side50m sled push10/7 cal bike8 v-upsscore is time and load Mobility to prep ...

Lift4×2 snatch high pull 4 sets2 pause back squat at 70%, focusing on speed on the way up Workout8:00 AMRAP10 pushup20 air squats150 run rx+ ...

Lift8×2 pause bench press at 70%Focus on speed on the way up Workout5 RFT5 wall walks5 broad jumps 7/6 feet10 sandbag cleans 100/70 rx+ alternate ...

Workout20:00 AMRAP10 alternating pistols/box pistols25m suitcase carry/side green/yellow10 kb cleans/side 24/16:30 band feedback hollow hold Mobility5 split squat rock backs/side:10 passive chin up hang10 90/90 ...

Workout FYR workout18:00 For21-15-9Thrusters 95/65burpees over barsitups In the remaining time find a heavypower clean+hang squat clean