Workout Of the Day (WOD)

5 Rounds of 90s work : 90s rest
10 Burpee Box Jump Overs (24/20")
Max. Cal Bike in Remaining Time


Wednesday

A) 1:00 - 10:00
10 Min EMOM
6 Air Squats
4 Burpees
2 Power Cleans (60%)

B) 10:00 - 20:00
10 Min AMRAP
6 Air Squats
4 Burpees
2 Power Cleans (60%)

C) 20:00 - 30:00
10 Rounds For Time
6 Air Squats
4 Burpees
2 Power Cleans (60%)


Thursday

4 Sets
6 KB/DB Strict Press (@ RPE 7/10)
30s Weighted Plank


15 Min EMOM
1) 50 Double Unders (40s MAX)
2) 5 Ring MU/Scaled option
3) 40s KB Farmers Carry


Friday

Deadlift 15,12,9,6,3


Saturday

"Team Murph:"
In Teams of 3
1800m run: performed as YGIG 200m sprints
100 pull-ups
200 push-ups
300 air squats
1800m run: performed as YGIG 200m sprints


Sunday

Power Snatch + Hang Squat Snatch
Build to a Heavy Set
+
3 sets @ 90% of Heavy


5 Rounds
6 Power Snatch (50/35kg)
12 Box Jumps @ 24/20"
(7 min cap)