Kettlebells

For Time

• 100 KB swings  #50
• 75 tire flips
• 50 burpees  #50
• 25 overhead lunges. #50

22 Min Amrap

• 1- hill run
• 5 – thrusters 50lb ball

10,9,8,7…1

• Dumbbell snatch R
• Dumbbell snatch L
• Pull-ups
• Burpees 
• T2B

Buyout 800m run

Alternating EMOM

Reps by round
15, 16, 17, 18, 19, 20

• Alt jumping lunge (20lb dbs)
• Tire Deadlifts
• Jumping Squats
• Rest

40,30,20,10

• Kettlebell or dumbbell Swings
• Kettlebell or dumbbell or heavy ball Goblet Squats
• Hang CJ (alternate arms)

5 Burpees every time you switch to a new exercise.

From April 1st through April 4th, we performed a daily murph

Murph For Time

• 1 – Mile
• 100 Pull-ups
• 200 Pushups
• 300 Air Squats
• 1 – mile

Break-up reps as needed

For Time

• 1/2 mile
• 100 kettle bell with a partner. Can use my #50 dumbbells
• Then on your own…
• 75 burpees
• 75 empty bar thrusters or 50# med ball
• 75 empty bar hang power clean or 50# med ball
• 1/2 mile (negotiable)

Partner Workout

• Run 800 with partner 
• 60 321 mb complexes
• 100 ttb with partner
• Run/slog 800 with partner 

**must switch every time you come off bar 

Workout

Chipper for Time

• 50  1-arm alt snusters (50lb db)
• 50 push-ups
• 50 step-ups
• 50 goblets squats. (50lb db)
• 50 1 arm hcj  (50lb db) 
• 50 1 leg alt v ups
• 800m finisher

A Snuster is a combination of a Snatch that moves into a Thruster.

Workout

16-14-12-10…

• Dumbbell DL #50
• Dumbbell PP #50
• Box jump if we can get a box
• Substitute pull-ups 
• 8-7-6-5… 
• muscle-ups