Murph

1 Mile Run
150 Squats
100 Pushups
50 Pullups
1 Mile Run

For Time

21-15-9
Overhead Squat
Thrusters

8 rounds of:
Sprint 100 m

Max effort - Run like hell!

Three rounds for time of:

50 Double - unders
25 Wallball, 2 for 1's, 20 lbs / 14 lbs

A 2 for 1 Wallball is a second squat while the the ball is in the air. Thrust the ball above the 10 foot line, while the ball is in the air perform a squat.

Strength:
Jerks 3-3-3-3-3
135-155-165-185-205(f)

Met-Con:
150 Tire Flips

The following to be done with a partner

200m Broad Jump Burpee (Each partner taking turns)

200m Run/Walk carrying your partner(switching off when needed)

100 Slam Balls 20 LBS

100 Push-ups

100 Box jumps

The 100's to be done in any number combination by either partner. Melyssa carried me piggyback nearly all the way and had super fast box jumps

Melyssa was my partner and she did awesome.

500m Row (easy)
7 Deficit HSPU

Strength:
Weighted Ring Dips 5-5-5-5-5
35-55-55-55-55

Met-Con:
3 Rounds for Time
20 KB Clean & Jerk – 10 each arm (70#)
20 Box Jumps (24")
20 GHD Sit-Ups

Amrap 15 min

15 Deadlift (70% of todays last 5 reps)
15 Bar over burpees

30-25-20-15-10-5
GHD Sit-ups
GHD Back extensions
Knees to Elbows

200m run after EVERY round.