RUN

1,700 Meters

5 Minutes Rest

1,300 Meters

5 Minutes Rest

900 Meters

5 Minutes Rest

500 Meters

* Atlernate Between 200 Meters Fast & 200 Meters Easy *

Finish Each Interval With 100 Meter Sprint

OR … ROW

2,125 Meters

5 Minutes Rest

1,625 Meters

5 Minutes Rest

1,125 Meters

5 Minutes Rest

625 Meters

* Atlernate Between 250 Meters Fast & 250 Meters Easy *

Finish Each Interval With 125 Meter Sprint

OR BIKE

4,250 Meters

5 Minutes Rest

3,250 Meters

5 Minutes Rest

2,250 Meters

5 Minutes Rest

1,250 Meters

* Atlernate Between 500 Meters Fast & 500 Meters Easy *

Finish Each Interval With 250 Meter Sprint

RUN

1,700 Meters

5 Minutes Rest

1,300 Meters

5 Minutes Rest

900 Meters

5 Minutes Rest

500 Meters

* Atlernate Between 200 Meters Fast & 200 Meters Easy *

Finish Each Interval With 100 Meter Sprint

OR … ROW

2,125 Meters

5 Minutes Rest

1,625 Meters

5 Minutes Rest

1,125 Meters

5 Minutes Rest

625 Meters

* Atlernate Between 250 Meters Fast & 250 Meters Easy *

Finish Each Interval With 125 Meter Sprint

OR BIKE

4,250 Meters

5 Minutes Rest

3,250 Meters

5 Minutes Rest

2,250 Meters

5 Minutes Rest

1,250 Meters

* Atlernate Between 500 Meters Fast & 500 Meters Easy *

Finish Each Interval With 250 Meter Sprint

RUN

1,700 Meters

5 Minutes Rest

1,300 Meters

5 Minutes Rest

900 Meters

5 Minutes Rest

500 Meters

* Atlernate Between 200 Meters Fast & 200 Meters Easy *

Finish Each Interval With 100 Meter Sprint

OR … ROW

2,125 Meters

5 Minutes Rest

1,625 Meters

5 Minutes Rest

1,125 Meters

5 Minutes Rest

625 Meters

* Atlernate Between 250 Meters Fast & 250 Meters Easy *

Finish Each Interval With 125 Meter Sprint

OR BIKE

4,250 Meters

5 Minutes Rest

3,250 Meters

5 Minutes Rest

2,250 Meters

5 Minutes Rest

1,250 Meters

* Atlernate Between 500 Meters Fast & 500 Meters Easy *

Finish Each Interval With 250 Meter Sprint

AMRAP 20:

10 Handstand Push-ups or DB Shoulder to Overhead

30 Double Unders

50-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

AMRAP 20:

10 Handstand Push-ups or DB Shoulder to Overhead

30 Double Unders

50-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

AMRAP 20:

10 Handstand Push-ups or DB Shoulder to Overhead

30 Double Unders

50-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

Strength:

Deadlift

Build to Heavy Set of 5

AMRAP 5:

Toes to Bar

On the Minute [Starting at 0:00]:

9 Deadlifts (185/135) (135/95)

[Rest 5 Minutes]

AMRAP 5:

Pull-ups

On the Minute [Starting at 0:00]:

9 Front Squats (95/65) (75/55)

Strength:

Deadlift

Build to Heavy Set of 5

AMRAP 5:

Toes to Bar

On the Minute [Starting at 0:00]:

9 Deadlifts (185/135) (135/95)

[Rest 5 Minutes]

AMRAP 5:

Pull-ups

On the Minute [Starting at 0:00]:

9 Front Squats (95/65) (75/55)

Strength:

Deadlift

Build to Heavy Set of 5

AMRAP 5:

Toes to Bar

On the Minute [Starting at 0:00]:

9 Deadlifts (185/135) (135/95)

[Rest 5 Minutes]

AMRAP 5:

Pull-ups

On the Minute [Starting at 0:00]:

9 Front Squats (95/65) (75/55)

MURPH PREP

Every 7 Minutes x 4 Rounds

800 Meter Run or 1000 Meter Row

15 Pull ups or 15 Bent Over Rows

25 Push Ups

35 Air Squats

MURPH PREP

Every 7 Minutes x 4 Rounds

800 Meter Run or 1000 Meter Row

15 Pull ups or 15 Bent Over Rows

25 Push Ups

35 Air Squats

MURPH PREP

Every 7 Minutes x 4 Rounds

800 Meter Run or 1000 Meter Row

15 Pull ups or 15 Bent Over Rows

25 Push Ups

35 Air Squats

Warm up good to Power Cleans

For Time [25 Minute Cap]:
50 Power Cleans (185/135) (155/95) (95/65)
300 Double Unders or 300 Singles and 25 Burpees
1 Mile Run

Warm up good to Power Cleans

For Time [25 Minute Cap]:
50 Power Cleans (185/135) (155/95) (95/65)
300 Double Unders or 300 Singles and 25 Burpees
1 Mile Run

Warm up good to Power Cleans

For Time [25 Minute Cap]:
50 Power Cleans (185/135) (155/95) (95/65)
300 Double Unders or 300 Singles and 25 Burpees
1 Mile Run