Friday

Strength
Build to a 1RM Snatch (20-22 Minutes)

Conditioning
For Time: (15 Minute Cap)
35 Deadlift
35 Pull-Ups
25 Hang Power Cleans
25 C2B Pull-Ups
15 Push-Jerk
15 Bar Muscle Ups
​​​​​​​Level 3- 155/105
Level 2- 115/85
Level 1- A weight that allows for all the barbell movements to be done in 2-3 sets. 

Thursday

Strength
Build to a 1RM Front Squat (20-25 Minutes)

Conditioning
Every 3:00 for as Long as Possible, If 4 full rounds are completed, the fifth round becomes a 3 minute AMRAP (15 Minute total Max Time)
25/18 Calories Row or 20/13 Calorie Bike 
25 Wall-Balls 
Level 3- 25/18 (20/13) and 25 reps, 20Lb Ball
Level 2- 20/15 (15/10) and 20 Reps
level 1- A rep scheme and loading that allows you to at least finish 3 rounds

Wednesday

Gymnastics
Choose From the following list 2 different gymnastics movements. (30 Minutes)

Pull-Ups (C2B or standard) Reps go 2-4-6-8
Handstand Push-Ups (Scale to Push-Ups or Dips) Reps 2-4-6-8
Handstand Walk 5-10-15-20ft 
Muscle Ups (Bar or Ring) 1-2-3-4-5
T2B 2-4-6-8-10
Pistols 2-4-6-8-10...

After selecting your 2 movements, you will start by performing a "Death by..." workout with the first exercise. Then, when you reach failure you will begin the next movement on the following minute after failure. Take note of how far you get in each Death By for retesting. 

Conditioning
For Time, 7 Minute Time Cap
400M Run
25 Burpees
25 Thrusters 
Level 3- 75/55
Level 2- 55/35
Level 1- A weight that allows for fast and unbroken thrusters. 
*This is an all out sprint. Pick a weight that allows for you to go immediately into the thrusters and do them unbroken. 

Tuesday

Strength
Overhead Squat
Find new 1RM

Conditioning
12 Minute AMRAP
50 DU's
10 DB Clean and Jerk 
10 T2B
Level 3- 50/35
Level 2- 35/25 
Level 1- A weight that allows for at least 2 rounds of unbroken clean and jerk, T2B sub for V-Ups or Knee Raises

Monday

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

This workout was one of Mike's favorites and had 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.

For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
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.