“Murph (ISH)”
For Time:
1 Mile Run
100 Renegade Rows
200 Push-ups
300 Air Squats
1 Mile Run

”Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

”Athlete’s Foot”
5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Dumbbell Russian Swings
1 Minute Rest

”CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

”Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

”Nasty Dozen”
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans

“90 Shiny”
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round

Directly Into…

21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round