“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run *With a 20 lb Vest*

D.R.O.M.s STRENGHTH 5-5-3-3-1-1 SNATCH DEADLIFTS 5 ROUNDS 1 MIN M.E BEAR CRAWL (GYM LENGTHS) 1 MIN M.E HIGH LOW WALK (Gym LENGTHS) 1 MIN M.E TIRE FLIPS or WALKING LUNGES (Weather dependent) 1 MIN M.E RUN (20 M LENGTHS) 1 MIN REST

D.R.O.M.s STRENGTH 5-5-3-3-1-1 PULL-UPS (WEIGHTED OR STRICT) DIPS (WEIGHTED OR STRICT) METCON: 12 MINUTE AMRAP LADDER MUSCLE UPS OR CTB PULL-UPS HANG SQUAT CLEANS (155/115)

D.R.O.M.s STRENGTH 5-5-3-3-1-1 STRICT PRESS BENCH PRESS METCON: 7 MINUTE AMRAP: 5 TOUCH AND GO SNATCH (115/75) 10 BOX JUMPS (30/24)

D.R.O.M.s SKILLS: Plange Handstands METCON: 4 ROUNDS FOR TIME: 12 STRICT BODY ROWS 12 BURPEES 12 STRICT RING DIPS

D.R.O.M.s STRENGTH: 5-5-3-3-1-1 BACK SQUATS METCON: 1 MILE RUN 50 PUSH-UPS 30 BACK SQUATS (135/95) 15 RACK JERKS (135/95) 800 M RUN 50 PUSH-UPS 30 BACK SQUATS 15 RACK JERKS 400 M RUN