“MURPH” WOD : For Time!

• 1 Mile Run

• 100 Pull Ups

• 200 Push Ups

• 300 Squats

• 1 Mile Run

*If you have a weighted vest, wear it! (20lb/14lb)

STRENGTH : Find 1RM of Your Choice!

WOD : 10-MIN AMRAP

- 5 Bench Presses EMOM (100%/90% BW)

- Max Double Unders for SCORE!

STRENGTH : 20 Reps For Quality!

- Hang Muscle Snatch (Heavy Singles)

Partner WOD : 18-MIN AMRAP

- 40 WB Shots (20/14) +(30/20)

- 30 Synchro Sit Ups

- 20 Deadlifts (225/155) +(265/185)

- 1 LAP (200m RUN)

Scaled (14/10) @ (185/125)

Partner WOD : 8 Rounds For Time!

- Partner A : Accumulate 4000m ROW

- Partner B : Completes 1 Round of…

- 10 Burpee BJO (24/20) +(30/24)

- 12 OH KB Lunges (53/35) +(72/53)

- 14 US KBS (same)

Buy-Out :

- 200 Push Ups

- 100 Synchro Squats

STRENGTH : 6 Rounds For Quality!

- 3 Deadlifts ( @ 80% )

~ 1 MIN REST Between Rounds

WOD : 15-MIN AMRAP (3:3:3:3:3)

- 15/12 Cal Airbike +(20/16 Cal)

- 10 T2B +(15 T2B)

- Then Max Hang Power Cleans (135/95) Rx+(185/125)

Score = Total Hang Power Cleans

Scaled (10/8 Cal) @ (115/80)

Hanging High Knees 2:1 Reps