4 RDS
10 TOES TO BAR
10- KB SWINGS 35/55
20 HANG POWER CLEANS 65/95
20 THRUSTERS
400 MT RUN
RX+ 55/70 KB
85/115

RX +
4 RDS
3 SQUATS SNATCHES 105/155
6 BAR MU
12 CAL ROW

RX
4 RDS
3 SNATCHES 80/135
6 DIPS STATION OR RING DIPS BOTH RX
200 MT RUN

AFTER WOD
WORK ON YOUR GOAT FOR 10MIN

18 MIN AMRAP
14 FRONT RACK LUNGES
7 BURPEES OVER THE BAR
7 V-UPS

AFTTER THE WOD
TEAMS OF 3 RELAY STYLE
AS FAST AS YOU CAN
10/15 CAL BIKE
5 X EACH

40-30-20-10
AB MAT SIT UPS
DUBS

5-10-15-20
POWER CLEANS
BOX JUMPS
65/95 RX
85/115 RX+

MURPH PREP

BUY IN 800 MT

10-9-8-7-6-5-4-3-2-1
PULL UPS
PUSH UPS
20 AIR SQUATS EVERY RD

BUY OUT 800 MT RUN

HAPPY MONDAY

5-10 MINS
SKILL WORK
HSPU
HAND STAND WALK

5RDS

12 D/L
9 HANG POWER CLEAN
6 FRONT SQUATS
3 PUSH JERK
200 MT AFTER EACH ROUND
RX 85/115
RX+105/155