A. Shoulder press
3×8 @ RPE 8-9/10

B. 3 rounds, 1:00 rest between
50 double-unders
400m run
20 pull-ups

A. Power clean + Power jerk
3×3+1 75%
1×2+1 80%
2×1+1 90%

B. 3 rounds of:
20 wall balls
15 muscle snatch 35/25kg
200m run
Rest 1:00 between rounds

”Murph”
For time:
1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run
-Wear a vest 9/6kg

A. Weighted pull-up
2×3 @ heavy

B. 3 rounds for time:
400m run
7 power clean 60/42,5kg
21 v-up

With partner for 20 minutes:
1 wall walk
2 thruster 50/35kg
3 bar over burpee

2
3
4

3
4
5
ETC.

A. Bench press
Build to a heavy 8
*then 3×8 85%

B. Narrow grip Larsen press
2×10-12 @ 7/10 RPE

C. Paused front squat
3×5 @ RPE 6-7/10

A. Shoulder press
3×8 @ RPE 7-8/10

B. 2-2-2-2 min on, 2:00 off:
15 deadlift 100/70kg
15/12 cal row
Max reps HSPU in time remaining