WOD – MURPH
alone, teams of 2 or 3

• 1600m run
• 100 pull up
• 200 push up
• 300 air squat
• 1600m run

split in 10 rounds or original

STRENGTH

• 4×8 deadlift

WOD
4x 3′ ON / 2′ OFF

• 30 wall ball
• 10 slam ball
• max burpee to target

STRENGTH

• 12′ core EMOM

WOD
for time

• 5-4-3-2-1 wall walk
• 20-16-12-8-4 pistols
• 100-80-60-40-20 du’s

round 1: 5/20/100

STRENGTH

• bar muscle up prep

PARTNERWOD
Part A:

• buy in: 50 cal row

AMRAP

• 20 thruster 42.5/30
• 20 v-ups

2′ rest
Part B:

• buy in: 50 cal bike

AMRAP

• 20 back squat 50/35
• 10 bar muscle up

STRENGTH
work on a complex

• snatch pull &
• power snatch bellow knee &
• overhead squat

WOD
4 rounds for time

• 400m run
• 15 power snatch 42.5/30
• 15 burpee over the bar

ENDURANCEWOD
i pack my bag

• 200m run
• 1 (legless) ripe climb
• 20 kettlebell farmers lunges
• 10 push up
• 10 chest to bar pull up
• 10 squat jump
• 10 toes to bar
• 40 crossover

PARTNERWOD – WEDNESDAY
SATURDAY – MURPHDAY – scaling is not a crime