@8am!

“Murph”

1 mile run

100 pull-ups

200 push-ups

300 air-squats

1 mile run

or

Strength

Push Jerks (from rack or blocks
3/75 2/80 2/85 1/90×2

Metcon

4- AMRAP
10 Back Squats 205/135
6 Bar MU (10 C2B – 10 Heavy Lat Pull Downs)
Max Cals on Rower in remaining time.
Score cals each round.
2:00 Rest B/W
x 5 sets