"Murph"

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

5-6 x 2 snatch balance

8 x snatch + ohs (2+1)

• No touch and go!
• Pause on the bottom of ohs!

5RFT:

5 Power Clean @ 80% heaviest OTD.
10 Bar Facing Burpees
5 Handstand Push Ups
10 Bar Over Burpees
5 Box Over Jumps 30"/24"
10 Burpees

TC 20

4 rounds of:

8-10 shoulder press
- rest 90 sec
8-10 + 8-10 alternating lunge with two db`s
- rest 90 sec

lisäpainoleuat 5x3

With a partner in turns for time

24 x 250 m row + 6 devil presses (2 x 50/35 lbs)

Each partner does 12 rounds of work. Devil press is like a burpee with dumbbels.

Deadlift

4 x 10 @ 50% - 55%

No TnG. No Letting Go.

Sendoff 4:00

6 x 4 push press

• leave one rep in the tank
• rest as needed

Max effort split jerk
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!