Pull-ups

Team of 4 for Time

• 600 Cal on AB
• 200 100lb Med-Ball to Shoulder

1 Ball and 2 Assault Bikes.

40, 30, 20, 10

• Front squat #80
• Push press 2 dumbbells #50
• Box jumps (pick a height at the wall in the back)
• Dumbbell clean #50

For Time

• 75 Man Makers
• Any Break do 15 pull-ups/TTB
• 800 Cashout

A man maker is a push-up, row, row, pop-up, clean and jerk using dumbbells.

3 Sets of 4-Rounds

• 10 kb thrusters (35s)
•   5 kb sdhp (70)

Rest 5 min between sets

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