Squat clean 3 on the minute every minute for 15 minutes

WOD:
“Murph”

For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Wear a 20 lb vest to remember those who gave the ultimate sacrifice for our freedom.

With a #20 Weight vest: no
1 Mile run
100 Pull-ups (purple)
200 Push-ups (knees)
300 Air Squats
1 Mile run
Angie Style

Ran one extra mile
Many extra squats!

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

10 min AMRAP

3 Snatch #75.5
10 Ring Dips

Metcon 1:

5 Rnds: 5 Hang Cleans (185lbs), 30 DUs, 5 Push Press (185lbs - clean first rep into position), 30 DUs

Time: 23:45

Metcon 2:

4 Rnds: 15 Thrusters (105lbs), 15 GHD SUs, 300m Row

Time: 21:26

10 min AMRAP

3 Snatch #135
6 Ring Dips

Squat Challenge,

Then,

4 Rounds

15 Ring Dips w/purple band

10 Deadlifts 275/185

50 thrusters for time. Each time you sto to rest do 15 TTB if TTB is broken do 5 burpees for each stop.

Did 30 thrusters-15 TTB-13 thrusters -15 TTB -7 thrusters

4 RFT:
-10 Power Cleans (135#)
-10 Toe to Bars
-100 feet walking lunges

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POST WOD:
100 Abmat Sit-ups for time (3:24)