A. Dynamic Stretches
B. (Every minute for 8 minutes)
12 renegade rows 55s/75s
C. (16 minute clock)
(For time)
(3 rounds)
12 shoulder to overhead 115/165lb
200m run
(3 rounds)
8 shoulder to overhead 125/185lb
200m run
(3 rounds)
4 shoulder to overhead 145/205
200m run
Max shoulder to overhead 155/225lb
with time remaining
D. Static stretches
A. Dynamic Stretches B. “Team Murph Prep” (Teams of 3) (For time) (5 rounds) 30 pull ups (switch every 5) 100m team run (5 rounds) 20 team synchronized push ups 100m team run (5 rounds) 30 team synchr
A. Dynamic Stretches B. (2 rounds) 1 minute hip flexor smash each side 1 minute couch stretch each side 15 good mornings 45/35lb C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by feel; first
A. Dynamic Stretches B. (5 rounds) 10 strict handstand push ups 200m ski erg 300m row Rest 1 minute (Work deficit for strength) C. (15 minute clock) Every 3 minutes: 16 dbell alternating hang snatches