“Muscle Up Biathlon”

For time:

400-meter run

18 muscle-ups

400-meter run

15 muscle-ups

400-meter run

12 muscle-ups

• Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Accessory

10 Minutes:

Odd 5 bench press …

Clean and jerk

2@70%

2@75%

2@80%

1@85%

1@90%

• New set every 2:00

For Time:

30 Calorie row

30 Bar facing burpees

30 Hang power cleans 135/95

Accessory

1.  3 sets of 21 unbroken CTB pull-ups
2.  4 sets of 18 unbroken CTB

Rest Day

A post shared by Mike Murphy (@flashfit.photography) on Aug 10, 2017 at 4:14am PDT

…

As Many Rounds As Possible In 20 Minutes:

3 Hang power cleans 185/125

6 strict ring dips

9 box jumps, 30/24

27 double-unders

Accessory

21 Kipping handstand push-ups

Rest 1:00

18 Strict handstand push-ups

Rest 1:00

15 Kipping

Rest …

24 Minutes

Every 1:30

#1 20/15 Chest to bar pull-ups

#2 350/300m Row

#3 18 Wallball 30/20

#4 20/15 Calorie Bike

• 4 Cycles through

Accessory

3 Sets

Dumbbell bench press 8 reps

Rest :30

Barbell bent over row 8 reps…

Power clean

4 x 3

• 80% Across
• Singles
• New set every 1:30

Push jerk + Split jerk off the blocks

4×1

1- Push jerk

Drop

1 Split jerk

• New set every 2:00
• Progressive

“Kettlebell DT”

5 Rounds

12 Deadlift

9 …

“Jerry”

For Time

Run 1 mile

Row 200m

Run 1 mile

Accessory

10 Minutes:

Every minute on the minute

Odd 1 Legless + 1 foothold rope climb

Even 40’ Handstand walk

A shadowy and rare picture of our unoffical …

Snatch

10 x 1

• New lift every 1:30
• Progressive from 70%-90%

Snatch pull

4 x 3

• New set every 1:30
• 105% Across

As many reps as possible in 4 minutes

12 Squat snatch 135/85

12/10 Muscle-ups (Sub burpee CTB)

• Max