"Moore" 1 rope climb 400 mt run max hspu  

Emom 20 odd 8 butpees lat jump even 2 clean & jerks max load   then for time 500 mt row 400 mt run  

"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"....

21/15/9 Hand stand push ups Box lumps 60/50 rest 4' 21/15/9 Wall ball kb swings 32/24 rest 4' 21/15/9 Cal row db snatch 30/20

50 deadlifts 50 walking lunges 40 back squats 40 toes to bar 30 power cleans 30 burpees 20 thrusters 20 triple unders   boys 50kg girls 35 kg

Emom 15 hang power snatch + power snatch   metcon 600 mt ru 30 burpee box jumps 600 mt run

partner workout   in 6' max back squats 100/70kg 3' rest in 6' max power cleans 80/60 kg 3' rest in 6' max push jerks 60/40 kg  

20/15/10/5 Dead lift 140/90 ches to bar pull ups at minute 15:00 1.6 km run  

"Cindy" amrap 20' 5 pull ups 10 push ups 15 squats

5 rounds 500mt row 12 dead lift bodyweight 21 box jumps