PARTNER WORKOUT “MURPH” 1 MILE RUN 100 x PULL UPS 200 x PUSH UPS 300 x SQUATS 1 MILE RUN
3 ROUNDS OF: 4 MIN AMRAP: 8 x TOES TO BAR 8 x DUMBBELL FRONT RACK LUNGES 6 x RING DIPS 90″ REST BETWEEN ROUNDS
4 ROUNDS OF: IN A 3 MINUTE WINDOW: 8 x POWER SNATCH 10 x BARBELL FACING BURPEES 200M. RUN
8 ROUNDS FOR TIME OF: 10 x THRUSTERS 150M. RUN
FOR TIME: 21x-15x-9x POWER CLEANS SQUAT BOX JUMPS HANDSTAND PUSH UPS
FOR TIME: BUY IN: 50 x DOUBLE UNDERS THEN, 21x-15x-9x SUMO DEADLIFT HIGH PULL TOES TO BAR THEN, 50 x DOUBLE UNDERS
BRING SALLY UP: AIR SQUATS THEN, 15 MIN AMRAP: 400M. RUN 25 x SIT UPS 25 x BACK EXTENSIONS
4 ROUNDS OF: 45″ON 15″ OFF ROW FOR CALORIES THRUSTERS DUMBBELL SNATCH HANDSTAND PUSH UPS 1 MIN REST BETWEEN ROUNDS
3 ROUNDS OF: 3 MIN AMRAP: 5 x CHEST TO BAR PULL UPS 5 x WALL BALLS 5 x BURPEES 90″ REST BETWEEN ROUNDS
EMOM FOR 15 MINUTES: 1- 8 x POWER CLEANS 2- 5 x SHOULDER TO OVERHEAD 3- 200M. RUN THEN START AGAIN TILL YOU COMPLETE THE 15 MINUTES