Post-Murph easy-ish hinge/press EMOM

3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
4 table hold to L-sits
2 standing broad jumps – increase effort rep-to-rep & set-to-set
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Every :60 for 32:00 (8 sets of each):
1st: 1-5 mat lengths handstand walk or 1-3 wall walks
2nd: 3 touch-and-go deadlifts, moderate
3rd: 12/9 calories – your choice row/bike/ski
4th: 6-12 V ups or :30 Russian twists – can alternate set-to-set if you’d like
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5:00-10:00 coach-led mobility

Murph

Weightlifting tech + aerobic

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
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Every :90 for 15:00 (10 sets):
1 tall snatch
1 overhead squat
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15:00 @ continuous pace/effort:
15 calories – your choice bike/row/ski
12 V ups
9 Russian kettlebell swings
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bis/tris!

Partner things

10:00 dynamic mobility work – coach-led
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2 rounds for time w/30:00 cap:
1200m row
60 alternating box step-ups
200m Farmer’s walk
120 double-unders
*trade off all work as desired throughout
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bis/tris/abs of choice or easy walk cool-down

Hinge strength & press gymnastics + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
3 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps)
4-8 dual DB Z press
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3 rounds for time w/10:00 cap:
15 deadlifts, light up to 185/125
15 bar-facing burpees
OR
3 rounds for time w/10:00 cap:
10 power cleans, 185/125
20 handstand push-ups
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic & carry things

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ moderate effort:
50′ tough Farmer’s walk
100m row
10 single-unders
100’/200/20
150/300/30
and so on…
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5:00-10:00 coach-led mobility