Single-leg strength + little AMRAP 3 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 12:00 (6 sets, 2 sets of each variation): sets 1-2: 8 overhead walking lunges sets 3-4: 8 front rack walking lunges sets 5-6: 8 bar on back

Hinge + a few relatively easy post-Murph intervals 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating single-arm Russian kettlebell swings, light + Every 2:00 for 10:00 (5 sets): 3 clean pulls w/drop from top & reset + 5 rounds @ easy effort: :40 alternating DB snatches, light :20 rest :40 sit-ups

Murph

Partner chipper 10:00 dynamic mobility work – coach-led + For time w/partner & 24:00 cap: 1500m row 120 single-arm DB hang to overhead (can be hang snatch or hang clean) 1200m row 240 double-unders 900m row *trade off as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + little AMRAP 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 2 snatch-grip deadlifts, 31X1 2 wall walks + AMRAP in 6:00: 40 empty barbell thrusters 300m run max in remaining time burpee pull-ups