Fitness Origins – Elite Strength & Conditioning

MJ3
3 sets of 3 rounds with 3-5 minutes between rounds of the following:
5 Power Cleans–65% of Body Weight
10 Burpees
10 Pull-Ups
10 Dips
15 Box Jumps

100 burpee pull-ups as fast as possible

“OS”
For 7 minutes complete as many rounds as possible of:
5 burpees
10 push-ups
15 kettlebell swings
20 sit-ups
*** when the 7 minutes is up–run 2 minutes as far/fast as possible*** rest for 3-5 minutes and repeat 3 more times

“Murph Around”
50 pull-ups
100 push-ups
150 squats
2 mile run
150 squats
100 oush-ups
50 pull-ups