Weightlifting tech + aerobic holds

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (8 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
2 sets on a 16:00 running clock:
4:00 of [max 2-arm hang from bar + shuttle run @ sustainable effort in remaining time]
4:00 of [max plank + calories @ sustainable effort in remaining time]
+
bis/tris!

Not very Murph-ish things w/a partner, but also, sure, there are a couple things that happen in Murph, too, so, you know…

10:00 dynamic mobility work – coach-led
+
For reps/completion:
AMRAP in 24:00:
2000m row or equivalent bike or ski erg
rounds in remaining time of [5 deadlifts + 10 push-ups + 10 calories]
*partners trade off every 500m on the row and every round on the DL/push-up/calories
+
For time:
1200-1600m easy run starting right @ 24:00 on the clock
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + triplet

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):
2 front squats, 40X1
3-5/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
5 pull-ups
10 goblet squats
20 double-unders
OR
AMRAP in 10:00:
3 bar muscle-ups
12 alternating pistols
36 crossover single-enders
+
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
15m crab walk
: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
+
For completion on 15:00 running clock @ easily sustainable effort:
5:00 row/bike/ski erg
5:00 of [10 V ups + 25′ bear crawl + 50′ walking lunges]
5:00 row/bike/ski erg
+
5:00-10:00 coach-led mobility

Upper press strength + intervals + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 light alternating DB snatches
:30 supine plank or table hold
+
12:00 to build to a moderate/tough close-grip bench press double
+
Every 5:00 for 3 sets:
12 power cleans/snatches
15 handstand push-ups/dips/push-ups
400m run or equivalent bike/row/ski if it’s raining
*adjust barbell load and push difficulty variation to allow for :60-:90 rest each round
+
3-5 sets:
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, 20X1
3 strict supinated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
For time w/10:00 cap:
35 wall balls
25 pull-ups
35 wall balls
25 toes-to-bar
35 wall balls
+
5:00-10:00 coach-led mobility