For Time with a partner
RX+
400 Burpees
1 partner 400m run or row 400/350
RX
300 Burpees
1 partner 400m run or row 400/350
Pico
200 burpees
1 partner 200m run or row 300/200
6 Rounds
2 min on 3 min off
RX
16/12 Calorie Bike (go hard)
with remaining time
Round
1 Dead hang on pull up bar
2 Handstand hold
3 Plank hold
4 L hold on pull up bar
5 left side plank hold
6 Right side plank hold
Pico
12/9 Calorie Bike (go hard)
Round
1 Dead hang on from pull up bar
2 Handstand or WB overhead hold
3 Plank
4 Dead hang or L hold
5 left side plank
6 right side plank
Monday murph prep
3 Rounds For time
20 min time cap
RX
400m Run
50 Air squats
200m Run
30 Push ups
Pico
200m Run
30 Air squats
200m Run
20 Push up variations of your choice
Team of ✌️
4 Rounds
• 16 sand bag over box
• 30 cal bike
– Then-
20 • 18 • 16 • 14 • 12
Sandbag cleans
40 • 34 • 30 • 26 • 24
Bench Press 135/95
3 Min on 3 min off
5 Rounds
RX+
10 Power snatch 95/65
15 Pull ups
20 Back Squats
Max Rep Bar muscle ups
RX
10 power snatch 75/55
10 pull ups
20 back squats
max chest to bar or bar muscle up
Pico
10 power snatch
15 pull variations
20 back squats, gobblet squat, air squat
Max rep ring rows
score is max reps added together
back squats from the ground
