Day 1
Murph
Day 2
Murph
Warmup
4 Rounds
20 Alternating Knees Touch
10 Good Morning
5 Cal Row
Skill
Clean complex
1 Power Clean
2 Front Squats
4 Rounds Empty bar
Then,
10 Rounds
– Metcon –
Push Press 40KG
10 – 20 – 10 – 20
Run
150m – 150m – 150m – 150m
Front Squat 40KG
20 – 10 – 20 – 10
Time Cap 20:00
Day 3
Murph
Warmup
24/20 Cal Ski Erg or Row
12 Push press Empty Bar
30 Squats
5 Inch Worms
12 Push press Empty Bar
24/20 Cal Ski Erg or Row
Strength
Shoulder Press – 15:00
5 x 6 @70% of your 1RM
Metcon – For time –
4 Rounds
25 Front Squat 40KG/30KG
15 Jerk
500m Ski Erg
Or 500m Row
Time Cap 18:00