Morning

5km run

Night

21-15-9

DF
Pistols (each leg)

Morning

20km run

Evening

10 DF
50 KB Swings
8 DF
40 KB Swings
6 DF
30 KB Swings
4 DF
20 KB Swings
2 DF
10 KB Swings

Time: 10:10

*Swings @ 32kg

Evening

500 burpees

Time: 37:27

Morning

21-15-9
Burpees
Left leg pistols
Right leg pistols

Time: 9:30

Morning

15km run

Noon

5 rounds of:
10 pull ups
20 push ups

Noon

30km run

Afternoon

30 minutes:

Odd minutes 15 Thrusters @ 32kg

Even minutes 15 Burpees

If cannot complete 15 in a minute do your max, if 15 completed rest for the remaining time in the minute

7 minutes rest then,

100-75-50-25

Squats

Leg raises\

Time: 8:14

Evening

300 burpee pull ups

Time: 52:00

Afternoon

Cycling (Recced route of 200km from Tampines Ave 9 to Lor Halus)

Afternoon

75 laps around the track (30km)

Afternoon

50-40-30-20-10

Push Ups
KB Swings @ 32kg

Time: 11:16

Morning

8km tempo (started slow, gets progressively faster)

Night

15km easy paced run

Night

21-18-15-12-9-6-3
Burpees
Squat Jumps

Time: 5:48

10 minutes rest then,

5 rounds of:
20 burpees
20 KB swings

Time: 8:38

Morning

21-15-9

DF
Pistols (each leg)

Time: 11:38

Night

50-30-20
Burpees
KB Swings @ 32kg

Time: 9:38

Afternoon

1-20

burpees

KB swings @ 32kg

Time: 21:57

Morning

3 loops around Macritchie Reservoir

~33km

time: ~ 3h30m

Afternoon

100m run
100 burpees
80m run
80 burpees
60m run
60 burpees
40m run
40 burpees
20m run
20 burpees

Time: 20:04

Morning

15-12-9-6-3
Burpees
5-4-3-2-1
Weighted pistols w 18kg KB

Time: 8:23

Morning

"Triple Murph"

Time: 1h50min

Night


200 kb swings(32kg)

Time:11:30

Morning

30 minutes AMRAP:

50 burpees
40 KB swings (32kg)
30 alt legs pistols
20 pull ups
10 HSPU

3 rounds completed