1st Full Murph

WOD I:
AMRAP 6 min.
5 Deadlifts 70 kg.
7 Ring Dips (elastiek, rood)
9 Hollow Rocks
Result: 3 rounds + 7 + 7

WOD II:
AMRAP 6 min.
5 Glute bridge 65 kg.
7 HSPU (box)
9 V-ups
Result: 6 rounds

For time

21-18-15-12-9-6-3

Double unders

Mountain climbers (L/R=1)

Abmats

Felt like i went pretty quick thru everything. Only missed one DU where i had to reset.

Did this after the 10/12 WOD

Using ONLY 1 Barbell

For time;

5 rounds

1 Power clean 135

3 Hang power cleans

6 Push jerks

200m run

Pre-WOD:
-5 X 2 Overhead Squat
(95, 95, 105, 110, 115)

3RFT:
-15 O/H Squat (95/65#)
-400 Meter Run

Warm Up:
15 Kang Squats with 45 lb. bar
EMOM 5 Minutes: Clean & Jerk @ 75 lb.

Mobility:
Hip flexor
Pain ball on IT band

MetCon:
21-15-9
Dead Lifts @ 225 lb.
Burpees

10-1
Man-makers
and ISO hold (20 seconds)

WOD: Stone Cold
5 Rounds:
6 Squat Cleans (185#/115#)
200m Sprint
Rest 60 Seconds

21-15-9

Cleans #135/95
Pullups

Recovery Day
10-20 minute run
mobility
Tabata Sit Up
GHD

Or

Carrie:
3RFT
10 Dead Lift (225/155#)
10 Bar Facing Burpee
29 Wall Ball Shot (20/14#)