Pick your PARTNER or do it INDIVIDUAL

40 minute time cap

"MURPH"

1 MILE RUN (BOTH)

100 Pull Ups

200 Chest to floor Push Ups

300 Ball Squats

1 MILE RUN (BOTH)

*Partition Pull Ups, Push Ups and Squats 

Complete this for time:

20 Snatches (rx-95/65)(m-75/50) no dropping

20 Lunge Steps w/plate (rx-45/25)(m-35/15)

10 Rope Climbs

15 Snatches 

15 Lunge Steps

7 Rope Climbs

10 Snatches

10 Lunge Steps

5 Rope Climbs

(sub-3 goblet squats per rope climb 55/35)

Complete 5 rounds for time of:

10 Clean & Jerks (rx-155/105)(m-125/85)

30 S.L. Sit Ups

10 Toes to Bar

30/25 Calorie Bike

Complete 5 rounds for time:

25 KB Swings (rx-55/35)(m-45/30)

25 Box Jumps (rx-24/20)(m-20/18)

25 Calorie Bike

25 Burpees

Complete one of these two 20:00 AMRAP's:

"MARY"

5 Handstand Push Ups

10 Alternating Pistol Squats

15 Pull Ups

or

"CINDY"

5 Pull Ups

10 Push Ups

15 Body Squats