“I like to move it, move it”
-LEVEL 3-
Teams of 2
8 sets (each/1:1)
50 Double Unders
1 Rope Climb

(Or 5 Strict Pull Ups)
5 Overhead Squats 

"Private"
-LEVEL 3-
Every 2:00 (8 sets)
15/12 Calorie Air Bike
25ft Handstand Walk

(Or 2 Wall Walks)

"Half Murph" 

(Murph Mondays are BACK!)
-LEVEL 3-
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

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The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.

"Guava"

-LEVEL 3-
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women’s Calories
-Repeat from Jan 5th, 2023

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-Mini-Pump –
Shoulders and Glutes

-STRENGTH-
3 Squat Snatch + 5 Overhead
Squats

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"Papaya"
-LEVEL 3-
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge 
50ft Dumbbell Front Rack Lunge 
50ft Single Arm Dumbbell
Overhead Walking Lunge

"Dragonfruit"
Teams of 2
5 sets: (1:1)
12/10 Calorie Ski (Or Row)
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Ski (Or Row)
10 V-Ups
-rest at least 3:00 before
beginning accessory -

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-Mini-Pump –

Core

-STRENGTH -
“Gwen”
15-12-9 Clean and Jerk (For Load)
*Every 4:00, complete 1 set.
Each set must be unbroken,
touch and go.

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"Acai"
-LEVEL 3-
100 Burpee Box Jump Overs

Repeat from April 19th, 2023

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"Lychee"
-LEVEL 3-
Teams of 2
2000/1750m Row (MF 1900m)
200 Wall Balls
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups
2000/1750m Row (MF 1900m)

-Repeat from January 7th, 2023

OPTIONAL: -Mini-Pump – Shoulders/Glutes

"Passionfruit"
-LEVEL 3-
30-20-10
Dumbbell Power Cleans
Burpee Over Dumbbells