• 2-…-2 of:
BB Squat Snatch from Blocks
2RM

5 rounds for time
400 m row
100 du
10 burpee

Hero wod: "Murph" for time with partner:

1 mule run (together)
100 pull ups
200 push ups
300 air squats
1 mile run (together)

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

For time

• 75 wall-ball shots
• 800-meter run
• Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box

"6 Rounds of:
10-8-6-4-2 Thruster @40/30kg
5-4-3-2-1 Bar Muscle up or 15-12-9-6-3 C2B/PU

TC: 35'

After Partner A finish a full round, Partner B start his/her round. Each Partners do 3/3 Rounds."

3 km run
6 km row
9 km bike
1 km walk
Post time

Warmup
10 DU
2 rds
10 squats
10 leg lifts
10 bench dips

Pullups
6-5-4-3-3

Bench
Warmup
2x5 at 25 kg

3x5
32.5 -- did 42.5 on accident
37.5
42.5 -- did 40 due to early mistake

WOD:
800m run
70 squats
60 DB swings 14kg
50 situps
40 pushups (went to knees at 20)
30 DB deadlifts 14kg
20 HSPU (did inverted on bench)
forgot to time.

For time

15 DB push press (15-25 lbs)
15 box over steps
15 abmat sit ups
12 DB push press
12 box over steps
12 abmat situps
9 DB push press
9 box over steps
9 abmat situps

3sets to fail
Strict pull ups
SA DB rows
Isometric Back extension hold 30-45sec
2min rest