Pat, Juli, Sarah, Jeff, Mark and Jer
3 Rounds for Quality
2:00 Cardio
20 DB Floor Press
2 Rope Climbs
1:00 Cardio
12/12 Single Arm DB Rows
2 Rope Climbs
:30/:30 Banded Plank Pulls
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Amber and Cam
AMRAP in 18:00 Minutes
200m Run
10 Alt. Double DB Front Rack Lunges 65lbs/40lbs
10 Burpee Pullups
15 Toes-Bar
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Ben
Part 1. 20:00 Minutes to build to a 1 Rep HEAVY Back Sqaut
Part 2. 10:00 Minutes* Max Calories BikeERG/ECHO Bike
*Every 2:00 Minutes including 0:00 complete 8 Russian KBS+8KB GOBLET Squats 24kg/16kg.
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Tom
Part 1. 15:00 Minutes to build to 1 Rep HEAVY Push Press

Part 2. 4 Rounds for time
21 Box Jump Overs
15 Ring Dips
9 Shoulder to Overhead*(60-70% of PP in Part 1.)
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Rafaela
OPEN GYM 9:00am-12:00 Noon

Murph

1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*If you have a weighted vest, wear it.
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
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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.

Mark
For Time
100 Calorie Row
100 Calorie SkiERG
100 Calorie BikeERg
*Every 2:00 Minutes perform, 7-10 Toes-Bar/Abmat Situps or GHD Situps
*45:00 Minute Time cap
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Rebecca
EMOM for 18:00 MINUTES
MIN 1 – 8-10 Ground to Overhead (95/65)*
MIN 2 – 8-10 Burpee Box Jump Overs
MIN 3 – Rest
*Athlete choice for Snatch or Clean & Jerk
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Coach Cody
Part 1. Tempo Deadlift (31X1) 3×8*
*Keep weight Moderate+ across all sets.

Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position‘

Part 2. 10:00 Minutes to complete 4 sets of the following:
10 DB Deadlifts
8 DB Hang Power Cleans
6 DB Shoulder to Overhead
*Score is based on how much weight used, increase DB loading per set if mechanics are safe.

Katie 
Part 1. EMOM for 12:00 MINUTES
MIN 1 – :30 Wall HS Hold
MIN 2 – :30 Deficit Push-Ups
MIN 3 – EZ Cardio

Part 2. 10 ROUNDS FOR TIME, Waterfall in teams of 2-3 Athletes
15/10 Cal ECHO BIKE
10 Unbroken Wallballs 30lbs/20lbs
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