A. Dynamic Stretches
B. Open Workout 22.3
(For time)
21 Pull ups
42 Double Unders
21 Thrusters 65/95lbs
18 Chest to bar pull ups
36 Double Unders
18 Thrusters 75/115lbs
15 Bar Muscle Ups
30 Double Unders
15 Thrusters 95/135lbs
C. 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