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
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:15-:30/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ moderate/sustainable effort:
1 lap around the gym bear crawl
200m row or equivalent
1 lap around the gym tough Farmer’s walk
200m row or equivalent (something different than your 1st one)
+
5:00-10:00 coach-led mobility

Single-leg strength + ascending couplet

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets, 2 sets of each variation):
sets 1-2: 10 overhead walking lunges
sets 3-4: 10 front rack walking lunges
sets 5-6: 10 bar on back walking lunges
+
AMRAP in 7:00:
3-6-9… pull-ups
6-12-18… wall balls
*so 3/6, 6/12, 9/18, and so on, adding 3 to the pull-ups and 6 to the wall balls each round
+
3 sets:
12 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows

W, then G, and then M

2 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
4 standing broad jumps – sub-max, but build in effort as you go
+
On a running 30:00 clock:
00:00-10:00: build to a heavy power clean or power snatch single
10:00-15:00: AMRAP bar-facing burpees
15:00-20:00: rest
20:00-30:00: 1200m run (3 x 200m out & back)
+
5:00-10:00 coach-led mobility