FRIDAY

Murph coming up. Let’s get some push-ups and air squats in with an old school benchmark.

Part A

3 Rounds

15/12 Cal Bike of Choice

10 Air Squats

10 Push-Ups

15 Abmat Situps

Part B

15 Minutes to find 1 rep max of . . .

Squat Clean and Jerk

Part C

“The Chief”

5 Rounds of 3 minute AMRAPS

1 minute rest after reach round

3 Power Cleans 135/95

6 Push-ups

9 Air Squats

Performance: 115/80

Fitness: 95/65