Squat & upper pull strength + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
1 strict pronated pull-up, as tough as possible
+
5 rounds for reps:
2:00 of [4 toes-to-bar + 8 calories + 16 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility

Partner stuff that could possibly help you prepare for Murph

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00:
station 1: 200m run
station 2: 15 calories
station 3: 10 alternating DB snatches + 5 burpees w/lateral hop over the DB
*partners trade off completed stations
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + choose your own adventure

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 22X1
8-12 alternating DB rows from plank
+
For time w/10:00 cap:
40 pull-ups
80 wall balls
120 double-unders
OR
20 muscle-ups
40 row calories
60 wall balls
*partition reps as desired to get your best possible score
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
2 rounds for completion on 20:00 running clock @ easily sustainable effort:
10:00 of [50′ bear crawl + 20 light med ball Russian twists + 200′ Farmer’s walk + 20 light med ball Russian twists + 50′ bear crawl+ bike/row/ski erg in remaining time]
+
5:00-10:00 coach-led mobility

Weightlifting tech + chipper w/rest + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 2:30 for 15:00 (6 sets):
1 push press
1 push jerk
1 split jerk
+
For time:
30 light/moderate ground-to-overhead, light/moderate up to 135/85
3:00 rest
800m run
+
3-5 sets:
8-12 bicep movement of choice
:10-:15/side top of side plank clamshell hold
OR
mobility work

Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 40X1
2 strict pronated pull-ups – band-assist or load as needed to make all reps challenging
+
5 rounds for time w/10:00 cap:
50′ dual DB walking lunges, light/moderate held anywhere
10 toes-to-bar
+
5:00-10:00 coach-led mobility