For Time: “Quarantine Murph” 1 Mile Run100 Sit-ups200 Push-ups300 Squats1 Mile Run *Run each mile fully. Partition the middle as you like.
For time: 5,000 Meter Ruck (go as heavy as possible)
4 sets: 10 Bent Over Rows, Immediately into… 20 Dumbbell Pullovers Then, 3 Rounds for time: 10 Deadlifts 50 Mountain Climbers
20 Minute AMRAP: 20 Single arm, alternating DB snatches10 Push-ups20 Single arm, DB Overhead squats *Every 3 rounds perform 20 sit-ups
On the minute,until you complete 50 reps of thrusters: 5 BurpeesMax rep Thrusters
For Time: 1000 Meter Run80 Kettlebell Swings60 Double Unders40 Jumping Lunges20 Clean and Jerks
“Kelly” 5 Rounds for time: 400 Meter Run 30 Box Jumps (24,20) 30 Wall Balls (20,14)
10-9-8-7-6-5-4-3-2-1…For Time: -Power Snatch-200 Meter Run after each set *Use whatever weights or odd objects that you have for the thruster.