Week of 2019.05.27 - 2019.06.01

MONDAY

“Murph”

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-pound vest or body armor, wear it.

TUESDAY

As many rounds and reps as possible in 16 minutes of:
16 alternating dumbbell snatches (50 lb / 35 lb)
16 toes-to-bars
30 double-unders

With a partner, complete:
6 x 45-second single-kettlebell overhead hold (3 holds per side)
Front plank while partner performs overhead hold

WEDNESDAY

Clean complex: 3 deadlifts + 1 power clean + 1 hang power clean; build to a heavy rep of the complex

5 rounds for time:
20 single-dumbbell hang clean-and-jerks (10 reps per side)
12 burpees
20 alternating dumbbell lunges (10 reps per side)

THURSDAY

4 rounds, each for time, of:
500-meter row
25 wall ball shots (20 lb / 14 lb)
200-meter run
Rest 3 minutes between rounds; your score is your slowest round.

FRIDAY

Deadlift: 6 x 3 reps at 70-80% of 1-rep max

With a partner, complete 10 rounds total of:
100-meter single-arm farmer’s carry
10 kettlebell swings
10 goblet squats
Alternate partners after each full round.

SATURDAY

With a partner, complete for time:

100-calorie row
Hollow body hold while partner works

100 barbell push presses (65 lb / 45 lb)
Medicine ball overhead hold while partner works

100 box jumps
Wall sit while partner works

100 burpees
Barbell front-rack hold while partner works