"Murph"

1 Mile run
100 Pull up
200 Push up
300 Air squat

1 Mile run

Split jerk behind neck
9x2r @ tech weights
Go every 75s.

Accessory
3 Rounds
8+8 Db single arm seated press
8+8 Db single arm bent over row
10 Face pull
15-25s L-sit hang

Aikaa vastaan 4 kierrosta:

10 Thrusteria 35/25kg
30 Tuplaa/ 50 sinkkua

TC: 8min

Laadukkaasti:

18-15-12-9
T2B
10-10-10-10
STOH 50-60%

TC: 20min

Hspu 6x3-5, v3
rest 2min

Partner Wod
4 min work/ 2min rest
A)Amrap:
5 dual db/kb hang clean and jerk
7 Box jump

B)Amrap:
12/10 cal Row
10 Wall ball

You go, I go

5x 5min ON/3min OFF

AMRAPs

A) 20/15 Cal Row
5 Burpee over rower

B) 12 DB Snatches
8 Toes-to-bar

C) 10/7 Cal Bike
7 Wall Balls
7 Box Jump Overs

D) With DB/KB
10/10 Russian Twists
10/10 Side Bends
10/10 Hang Clean & Jerks

E) 5 Pullups
10 Pushups
15 Squats

Barbell high pull
4x10r @ 2 reps in the tank
Go every 90s.

4 ROUNDS
10 PULL UPS
10 wall ball 9kg/6kg
10 cal ROW
10 FLOOR PRESS 50kg/35kg

For Time;
9 T2B
6 Front squats 100/70kg
9 hspu
15 t2b
6 front squats
15 hspu
21 t2b
6 front squats
21 hspu
TC 10 minutes

Rest 5 Minutes at TC

3 Rounds for time;
21 wall balls
15 box jump over 75/60cm
9 devils press
TC 10 Mins

Total time 25

Post total working time excluding rest.