Back Squat 1-1-1 Team Workout: 13 minutes 250m RowPush-up/Dip/Handstand push-up, Max reps Partner 1 performs as many pushes as possible while partner 2 rows. Upon completion of the row team members switch stations.Scoring is as follows – Handstand Push-up: 7 ptsRing Dip: 4 ptsStatic Dips: 3 ptsPush-up: 1 ptsElevated Push-ups: .5 pts The teams score is equal the total number of points divided by the number of team members. Post total team points to comments.

Partner Workout – Five rounds for time of:Row 500 meters200 Rope Jumps30 Wall ball shots, 20 pound ball

Team Workout: As a team, complete as many rounds of the following as possible in 5 mintuesRun 400m Then, complete as many rounds of the following as possible in 4 mintuesRun 300m Then, complete as many rounds of the following as possible in 3 minutesRun 200m

Back Squat12 x 2 @75% 1 Rep Max max 60 seconds rest Complete 5 rounds of the following for time: 10 Ring dips15 Toes to Bar50 pound weight lunges, 50 Feet Post loads and time to complete to comments.

Complete 6 rounds of the following:Double UndersRowing35 pound Dumbbell Swing The each interval is 33 seconds of work followed by 13 seconds of rest. On the call of rotate move to the next station for the best score. The score is the total number of reps completed. Post reps to comments.

Hang Muscle Snatch 2-2-2-2-2 Back Squat 5 – 5 – 5

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 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 thefocused 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. Post time to comments.

Partner Workout : Complete as many rounds as possible in 18 minutes – 30 Jump Touches30 Anterior reachesLunge 100 feet Post rounds completed to comments.

Complete as many rounds of the following as possible in 20 minutes: Handstand Push-ups, max reps Run 400mRing Dips, max repsRun 400mPush-ups, max repsRun 400m Post reps to comments.

Back Squat12×2 @80% 1 rep max 60 seconds rest Complete 3 rounds of the following for time:35 pound dumbbell hang squat clean, 21 reps35 pound dumbbell Push Jerk, 15 repsPull-ups, 9 reps Post loads and time to complete to comments.