Strength
Strict Press
- 5x5 (Focus on form, not weight)

Conditioning
3 Rounds for time:
- 12 Handstand Push-ups (L2: Pike Presses)
- 75 Air Squats

Strength
- 1RM Squat Snatch

Conditioning
5 Rounds for time:
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 3 Power Snatches (Rx: 165#/115#, L2: 135#/95#, L3: 105#/75#, L4: 75#/55#)

Skill
2 minute AMRAP:
- Double Unders (L2: Singles)

Partner WOD
For time:
- 200 Double Unders (L2: 600 Singles)
- 75 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 50 Sumo Deadlift High Pulls (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 50 Burpees
While one partner is accumulating reps, the other partner must run 200m, then switch. This will continue until the team has accumulated all of their reps.

Strength
Snatch Grip Deadlift:
- 3x8 (Same weight for all 3 sets)

Conditioning
For time:
- 30 Front Squats (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 20 Pull-ups (L2: Band)
- 30 Push Presses (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 20 Pull-ups (L2: Band)
- 30 Thrusters (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)

Strength
3 Second Pause Back Squat:
- 4x5 (All 4 sets at the same weight)

Conditioning
15 Minute AMRAP:
- 20 Alternating Step-ups
- 15 Hand Release Push-ups
- 10 Calorie Row

Strength
Strict Press
- 5x3 @ 80%

Conditioning
4 Rounds for time:
- 400m run
- 20 Burpees
- 3 Rope Climbs (L2: Half Rope, L3: 9 Rope Get-ups)
Time cap = 20 minutes

Strength
Clean Complex:
- 2 Clean Pulls + 1 Squat Clean
- Work up to something heavy for this complex

Conditioning
For time:
18-15-12-9-6
- Power Snatch (Rx:75#/55#, L2:60#/40#, L3: 45#/25#)
- Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- Abmat Sit-ups

Partner WOD
”Whitten… w/ a Partner!”
5 Rounds for time:
- 22 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 22 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 22 Burpees
- 22 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Split everything evenly*

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

“Murph”
For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Strength
Push Jerk:
- 5x5 @ 75%

Conditioning
- 5x500m Row*
Score = Total combined time of all the Rows

*If you are doing Murph tomorrow, only do 3x500m Row.

Strength
Pause Back Squat:
- 5x3 @ Moderate Weight

Conditioning
20 Minute EMOM:
- 1st Minute: 20 Wall Balls* (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 2nd Minute: 20 Russian Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 3rd Minute: AMRAP Double Unders (L2: Singles)
- 4th Minute: Rest
Score = Double Unders Completed

*If you are doing Murph on Saturday, only do 10 Wall Balls on the first minute.

Strength
Deadlift:
- 4x2 @ 90%

Conditioning
15 Minute AMRAP:
- 20 Alternating Lunges
- 20 Abmat Sit-ups
- 20 Alternating Dumbbell Snatches (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)

Strength/Skill
Snatch Balance:
- 4x5 (Same weight for all 4 sets - Technique work)

Conditioning
18 minute AMRAP:
- 15 Overhead Squats (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
- 400m Run
- 15 Push Presses (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
- 400m Run

Skill
- Pistol Practice/Progressions

Conditioning
”Jackie likes Burpees”
For time:
- 1000m Row
- 50 Thrusters (Rx:45#/30#, L2:35#/25#, L3: 25#/15#)
- 60 Burpees
- 50 Thrusters (Rx:45#/35#, L2:35#/25#, L3: 25#/15#)
- 1000m Row
Time cap = 25 minutes

WOD
4 Rounds for time:
- 80 Double Unders (L2: 200 Singles)
- 40 Sit-ups
- 20 Ring Rows
- 10 Deadlifts (Rx:225#/155#, L2: 185#/125#, L3:135#/95#)
Buy-out: 800m Run
Time cap = 30 minutes

Strength
Strict Press:
- 3RM then 2x3 @ 85%

Conditioning
3 Rounds for time:
- 500m Row
- 20 Dumbbell Push Press (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 3 Rope Climbs (L2: 9 Rope Get-ups)

Strength
Snatch Grip Deadlift:
- 4x5 @ a moderate weight (work on technique)

Conditioning
6 Minute EMOM:
- 5 Snatches (Rx+: 115#/80#, Rx: 95#/65#, L2: 75#/50#, L3: 55#/35# )
- Air Squats for the remainder of the minute
Rest 4 minutes
6 Minute EMOM:
- 5 Cleans (Rx+: 155#/110#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- Push-ups for the remainder of the minute
Score = # of Air Squats and Push-ups completed

Strength
Back Squat:
- 5x3 @ 85%

Conditioning
18 Minute AMRAP:
- 20 Alternating Step-ups w/ Dumbbell (Rx:45#/35#, L2:35#/25#, L3: 25#/15#)
- 10 Burpees
- 20 Alternating Dumbbell Snatches (Rx:45#/35#, L2:35#/25#, L3: 25#/15#)

Skill
- Muscle-up Practice/Progressions

Conditioning
For time:
27-21-15-9:
- Calorie Row
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Then, no rest:
9-15-21-27:
- Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- Abmat Sit-ups
Time cap = 25 minutes

Core
3 Rounds (Not for time):
- 1 Minute Plank
- 30 Second Hollow Hold

Strength
Clean Complex:
- 1 Clean Deadlift + 1 Clean + 2 Front Squats:
- Work up to something heavy for this complex

Conditioning
For time:
3 Rounds:
- 20 Pull-ups (L2: Banded Pull-ups)
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
Then, no rest:
- 1 Mile Run