Squat Clean 3-3-2-2-1-1

Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep
#6: 1 rep
*Up to 95% of 1-rep

Endurance WOD (7:45am)

Half Murph
For Time:
Run 800 Meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 Meters

*Break up pull-ups, push-ups, and air squats however you’d like

Bench Press 5×5

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout, as heavy as possible

Pull-up Strength Work

2 Sets:
Max Strict Pull-ups Straight Into
Max Kipping Pull-ups Straight Into
1 Max Negative Pull-up

*Scoring is the largest set of strict+kipping pull-ups
*Put max negative time in notes
*If you’re feeling strong, add a vest

*Alternate with bench press and rest at least 90 seconds between sets

Gymnastics Practice

Choose your own adventure! 15 minutes to practice RMUs, Handstand Walks, or a little of both. We’ll have progressions and drills ready for both. Put scores in sections below.

It’s Friday – Let’s Get Fit!

10 Minute AMRAP of:
15 Back Squats (75/55)
15 Push-press (75/55)
30 Sit-ups
*Every 2 minutes, 8 burpees
*Score is rounds + reps for squat, push press, and sit-ups. Burpees are for fun!
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