“Miracle Mile”
Run 400m
25 Kb Swings (50/35)
Farmers Walk 200m (45/30)
Waiters Walk 200m (45/30)
25 Box Jumps (24/20)
100m Sprint
100m Walking Lunge
100m Sprint
100m Walking Lunge
5 Burpees
Run 400m with a Med Ball (20/14)

20 Min AMRAP:
25 ft. OH Walking Lunge (95/65)
8 Bar-facing Burpees
25 ft. OH Walking Lunge
8 Chest to Bar Pull-ups

Scaled:
25 ft. Front Rack Walking Lunge (45/35)
8 Bar-Facing Burpees
25 ft. Walking Lunge
8 Jumping Pull-ups

6 Min Plank Tabata: Begin with a side plank on the right elbow, switch to a front plank on both elbows, go to a side plank on the left elbow, continue for 6 minutes.

Complete 10 Rounds for Time:
6 Push-ups
8 Toes to Bar
10 Box Jumps (30/24)

20 Min AMRAP:
Run 400 meters
10 Pull-ups
20 Pistols
30 Sit-ups
40 Double Unders

Back Squat
4 x 3 @ 90% of 3RM

“Death By…”
1 Hang Power Clean (115/80) + 1 Wall Ball Shot (20/14)
*Add 1 rep per movement each minute until you can longer meet the time requirement.

 4 Min EMOM:
Each 30 seconds complete either 2 Muscle-ups or 4 Strict Pull-ups

10 Min AMRAP:
Buy-In: Row 500 meters
then…
2 Deadlifts (225/155)
2 Lateral Burpee over bar
4 Deadlifts
4 Lateral Burpee over bar
*Keep adding 2 per round until time is up.

 Complete for Time in any order:
Row 2000 meters
200 Goblet Squats (50/35)
Run 1600 meters
160 Sit-ups
Jump 750 speed steps
75 Push-ups

Complete for Time, working on the odd minutes and resting on the even minutes:
50 Ring Dips
75 Chest to Bar Pull-ups
100 Push Press (95/65)
125 Back Squat (95/65)

Complete for Time:
Run 2 Miles: run south on the Garrison St sidewalk to Alameda Pkwy and return to the gym
50 Burpees

10 Min EMOM:
1 Squat Clean + 1 Front Squat + 1 Split Jerk
(75% of 1RM squat clean)

Rope Climb Practice for 10 minutes

10 Min AMRAP:
1 Legless Rope Climb (or 2 Regular or 3 Modified)
10 Box Jumps (24/20)
10 Plate Ground to Overhead (45/25)
20 Russian Twists (45/25)