Monday
“Half Murph”
For Time
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
Tuesday
“Jackfruit”
10-9-8-7-6-5-4-3-2-1 For Time
Deadlifts (225/155)
Toes to Bar
-directly into-
1000m/800m Row
Wednesday
Strength – Snatch Complex
3 TNG Squat Snatch + 5 Overhead Squats
-then-
“Papaya”
AMRAP 8
300 Double Unders
50ft DB Walking Lunge in Farmer’s Carry (50s/35s)
50ft DB Walking Lunge in Front Rack (50s/35s)
50ft DB Walking Lunge in Single Arm Overhead Position (50/35)
Thursday
“Dragonfruit”
Teams of 2 – Each For Time (5 Sets)
12/10 Calorie Row
10 GHD Sit Ups
12/10 Calorie Row
10 V-Ups
Friday
“Acai”
For Time
100 Burpee Box Jump Overs (24/20)
Saturday
“Lychee”
Teams of 2 – For Time
2000m/1750m Row (MF 1900m)
200 Wall Balls (20/14)
2000m/1750m Row (MF 1900m)
100 DB Box Step Ups on 24/20 (50s/35s)
2000m/1750m Row (MF 1900m)
