10 RDS
10- POWER SNATCHES 55/75
10 BACK SQUATS
200 MT RUN

3RDS
800 MT RUN
20 WALL BALLS
15 BOX JUMPS

9 MINS TO COMPLETE

21-15-9
D/L 135/185
BURPEES

KB SWINGS 35/55 WITH REMAINING OF THE TIME

REST 2 MIN

8 MINS TO COMPLETE
400 MT OH WALK WITH PLATE 25/45
1 ROPE CLIMB

KB SWINGS WITH REMAINING OF THE TIME

SCORE= TOTAL OF KB SWINGS

30 HANG POWER CLEAN 65/95
400MT RUN
20 SIT UPS

20 POWER CLEANS 85/115
200 MT RUN
20 V-UPS

15HANG POWER CLEANS 95/135
400 MT RUN
20 HOLLOW ROCKS

10POWER CLEAN105/155
200 MT RUN
20 GABBY’S SIT UPS

AFTER THE WOD
ROW RELAY
TEAMS OF 3 100 MT X5 EACH

LAST WEEK OF MURPH PREP

1 MILE RUN
25 PULL UPS
50 PUSH UPS
100 AIR SQUATS
1 MILE RUN

10-15 MIN
2-2-2-1-1-1
0HS

20 MIN AMRAP
12 OHS 65/95
24 DUBS
12 SDLHP