Author: botiller19

Heavy

“Amanda”

9-7-5

Muscle-up

Squat Snatch (135/95)

Light

5 Rounds

12 Wall Balls (20/14)

12 Toes-to-bars

Long

“Murph”

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

Partition pull-ups, push-ups, and air squats however you please.

Bodyweight

100 Burpees for time

Endurance

Run 2 miles

Speed

Row 500m

Power Lifts

1 RM Front Squat

Olympic Lifts

1 RM Split Jerk