SATURDAY Warm-up Metcon (AMRAP – Reps) 0:00- 4:00 400 MT RUN AS MANY OH SQUAT AS POSSIBLE WITH TIME REMAINING 5:00-9:00 400 MT RUN AS MANY POWER SNATCHES AS POSSIBLE WITH TIME REMAINING 10:00-14:00

FRIDAY Warm-up Metcon (Time) 4 RDS 3 BAR MU( SUB 3 CHEST TO BAR) 6-OHS 9-DEVIL PRESS 65/95 12 CAL ON THE BIKE/ROW RX + RING MU RX+ 95/135 RX+ BIKE

THURSDAY Warm-up Power Clean (1-1-1-1-1-1) Metcon (Time) 6 RDS 10 POWER CLEANS 200 MT RUN 20 SIT UPS RX 85/115 RX+ 105/155

WED Warm-up Metcon (Time) WARM UP 2 RDS 10 CAL ON THE BIKE 10 GOOD MORNINGS WITH EMPTY BAR 10 FRONT SQUATS WITH EMPTY BAR 5 RDS 21 WALL BALLS 100 MT PLATE OH CARRY 25/45 9-D/L 155/225

MURPH PREP Warm-up Metcon (Time) 800 MT RUN 1-2-3-4-5-6-7-8-9-10 BURPEE PULL UP 20 AIR SQUATS AFTER EVERY ROUND 1 MILE

MONDAY Warm-up Metcon (AMRAP – Rounds and Reps) 25 MIN AMRAP 12-FRONT RACK LUNGES 65/95 12-PUSH PRESS 24-DUBS SUICIDE RUN