May 11 – May 17, 2020

AMRAP 12

10 Snatches

16 Overhead Walking Lunges

Rest 5 minutes

AMRAP 12

10 Cleans

20 Hollow Rocks

Nicolish

AMRAP 18

Run 400m

Max Pushups

6 Rounds of:

:30 L-sit

20 Weighted Step ups

30 Lying Leg Raises

40 Air Squats

8 Rounds of:
1 min on/:30 off
Double Unders

Run 400m

EMOM 8
6 Burpees
Max Swings

Run 400m

10 Rounds of:

10 Thrusters

10 Burpees over the Bar

Time Cap: 20 min

“Murphish”
Run 800m

150 Sit ups

100 Push ups

150 Air Squats

Run 800m

4 Rounds of 1 min per station:

High Knees

Rows

Mountain Climbers

Reverse Lunges

Box Jumps

Rest