7/14/16-7/17/16

Endurance Conditioning

“Murph”

1 Mile Run; 800 m Run

100 Pull-ups; 50 Pull-ups; 50 Kips+100 Ring Rows; 100 Ring Rows

200 Push-ups; 100 Push-ups; 200 Kneeling Push-ups; 100 Kneeling Push-ups

300 Air Squats; 200 Air Squats; 100 Air Squats

1 Mile Run; 800 m Run

Must begin and end with the 1 mile/800 m run but everything in between can be partitioned however.

Long Conditioning

25 Min AMRAP

4 Ring Muscle-ups; 4 Jumping Ring Muscle-ups; 4 Ring Rows into Jumping Dip into Dip Descent; 4 Ring Rows into Jumping Dip

16 Box Jumps (24/20; 20/16); 8 Box Jumps (20/16); 16 Step-ups (20/16)

4 Deadlifts (275/185; 225/155; 185/125; 135/95)

16 Wall Balls (20/14; 14/10; 10/6); 8 Wall Balls (10/6)

Sprint Conditioning

“Grace”

30 Clean and Jerks (135/95; 110/80; 95/65; 70/45)

Barbell

1)5×3 Back Squat

Start at 75% of 1 RM and work up

2) 5×3 Touch and Go Power Clean and Jerk

Start at 65% of 1 RM and work up

3a) Work up to heavy deadlift triple

3b) Work up to heavy deadlift single

Gymnastics Skill

For 15 Minutes:

Progress steadily through the movements you can:

3-5 Kips

3-5 Kipping Pull-ups

3-5 Butterfly Pull-ups

3-5 Kipping Chest-to-bar

3-5 Butterfly Chest-to-bar

3-5 Bar Muscle-ups

3-5 Toes-to-bar

Not for time

Focus on technique

Jumping

Max Broad Jump

Take 3-5 attempts

Start standing behind a marking, jump off two feet, land on two feet, and measure distance from your starting marking to where your heels landed