Murph

Weightlifting tech + aerobic

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

Partner things

10:00 dynamic mobility work – coach-led
+
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
+
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
+
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
+
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
+
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
+
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 effort:
50′ tough Farmer’s walk
100m row
10 single-unders
100’/200/20
150/300/30
and so on…
+
5:00-10:00 coach-led mobility

SL/SA squat & pull strength + chipper + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
4-6 alternating barbell on back reverse lunges
4-6 alternating bent-over KB or DB rows
+
For time w/10:00 cap:
800m run
60 air squats
40 pull-ups
OR
For time w/10:00 cap:
800m run
40 alternating pistols
20 bar muscle-ups
+
3 sets:
10-20 glute bridges
10-20 V ups