Today:
Teams of 3 For Time:
3 Runs relay style: One runs 200m, one runs to the rig and back and one runs 400m.
60 Squat Cleans (155,105)(cumulative – relay style-have to do at least 5 reps before tagging next)
60 Box Jump Overs (20″) (cumulative – relay style-have to do 10)
30 Team Burpees in unison
Repeat relay runs to finish
*Can’t start on cleans until everyone is back from the run.
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
