For Time:
21-15-9:
OHS (65/95)
Cal Row

Post:
Superset: 12 min
250m Row Sprint
10 Double DB Box Step Ups
1-1:30 rest

12 min AMRAP:
10 DL (135/185)
10 T2B
50 DU

Post WOD:
10 min for Quality:
3 Strict T2B or SHKR
10 Hollow Rocks
20 AMSU

Murph Prep:
35 min AMRAP:
800m Run
25 Pull Ups
45 Push Ups
65 Air Squats

If planning on doing Murph with a Vest, wear it for 1st 2 rounds you complete.

Rope Climb Technique - 20 min

14 min AMRAP: Ladder WB by 10’s, Ladder RC by 2’s:
10 Wall Ball (14/20, 9/10’)
2 Rope Climbs
20 WB
4 RC
30 WB

Aerobic Capacity Day
Pick a Machine:

15 min at Easy Pace
Rest: 2 min
5 min at Moderate Pace
Rest: 2 min

10 min: Alternating 5x Through
1 min Fast Pace
1 min Recovery Pace

25 min EMOM:
5-10 Ring Dips
5-15 T2B Strict or kipping
:30 Wall Sit
5-10 SHSPU
5-10 Strict Pull Ups

20 min to get in Rounds of the Superset:
4 Sandbag or Dball or Med Ball Cleans

-Right Into-

8 BBJO 20/24 *must Step down
1 min Rest

Mix in 5 Prowler Push: High side down, low side back.

For Max Distance:
6 min Odd Object Carry

Score: Distance Complete in meters & Load/object used

MURPH PREP:

On a 35 minute Clock:
800m Run

Then:
4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats

IRT: Max distance Run

Planning to do Murph in VEST? If your fitness supports it, wear it for 1st 800m & 2-3 rounds.

15 min to build on the complex:
1 Power Snatch
1 Hang Squat Snatch
1 OHS

7 min EMOM:
1 Squat Snatch

For Time:
12-9-6-3:
Power Snatch (Rx: 55/75, Comp: 75/115)
Hang Squat Snatch (Rx: 55/75, Comp: 75/115)
OHS (Rx: 55/75, Comp: 75/115)

25 min AMRAP:
400m Run
75’ HSW
25 T2B
25 AMSU

Post WOD: For Quality
Sets of Strict Pull Ups

5-4-3-2-2-2-2+ DL

For Quality - 12 min:
10 Double DB alt leg SLDL
10 GHD Hip Extension

6 min AMRAP:
16 Box Jump Overs 20/24 *must step down
16 Double DB DL (35/50)

5-4-3-2-2-2-2+ Strict Press

Superset: 12 min
10 Double DB alt. Arm DB Bench
Right into:
5-12 Push Ups
1 min Rest

7 min AMRAP:
8 Lateral Burpee Over the DB
8 Single DB S2OH R (35/50)
8 Single DB S2OH L (35/50)

5-4-3-2-2-2-2+ Front Squat
5x4 Back Rack Step Back Lunge

6 min AMRAP:
5 BMU
8 of the Complex: Step Back Lunge R - Step Back Lunge L Lunge-Squat with Single DB (35/50)

15 min build complex:
1 Power CLean
1 Hang Squat Clean
1 Jerk

7 min EMOM:
1 Squat Clean & Jerk

For Time:
12-9-6-3:
Power Clean (Rx: 75/115, Comp: 105/155)
Hang Squat Clean (Rx: 75/115, Comp: 105/155)
Front Squat (Rx: 75/115, Comp: 105/155)
Jerk (Rx: 75/115, Comp: 105/155)

25 min AMRAP:
With Partner:
1 person always rowing

1 Person Getting in 1 Full Round:
3 RC
15 T2B
20 Step Forward In Place Alt leg Lunges
30 Push Up Position Shoulder Taps (Comp: Free Standing HS Shoulder taps)

**Partner finish round and then switch!

*Score rounds and reps and total cals