5 x E2MOM
- run 200m + rest of the time double db power clean and jerk 45/25lbs

"Murph"

For time

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

Record any important details.

Find heavy 1rm front squat. You will use this 1rm to calculate kg in the upcoming stamina squats

With partner 3 rounds of 5 minute sets:
25 Box jumps 30/24"
AMRAP of calories row in the remaining time.

Front squat, heavy single in 15 minutes.

AMRAP in 10 minutes of:
5 deadlifts 125/80 kg
10 Pistol squats, alternating legs
15 bar over jumps

Accessory:
4 rounds:
6/6 weighted box step-ups 20/10kg DB's
10 Heavy KBS
10 Strict toes to bar

Metcon (time)

”Helen”
3 rounds for time of:
400m Run
21 KBS 24/16kg
12 Pull-ups

Timecap: 12 minutes

A.
odd : high box jumps x 3-5 reps
even : hang power snatches x 3-5 reps @50-60% of 1rm snatch

5 min rest / prepare for next

B.
odd : bar over burpees x 6-10 reps
even : tng power clean & push jerks x 3-5 reps @50-60% of 1rm c&j

25 Medicine Ball Sit Ups and throw over box 20/14
20 Burpees ( Partner hold Plank)
15 Squats – Medicine ball between backs 20/14
10 Partner Deadlifts 200/140 kg