Strength Lateral box step ups 3 x 8/side *unweighted, take at least 3 seconds to stand up Workout 3 RFT 10 Burpee deadlifts 10 Renegade [...]

Workout For time 800m run Then, 4 rounds 15 pull ups 12 Hang power snatch (95/65) 9 Front rack lunges/leg (95/65) Then, 800m run *Let's [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax!

Strength Back squats 5 x 3, 3 sec negative + 3 sec hold at the bottom Workout 10 min AMRAP 10 Pistols (5/5)^ 10 Box [...]

Workout 20-18-16-14-12-10-8-6-4-2 Burpees over the bar Cleans (95/65) Dips #40 min time cap# **A lot of volume today at with a couple body weight movements [...]

Strength 1 Paused power snatch + hang squat snatch Heavy 2 Skill transfer exercises 2 Behind the neck push press + 1 Snatch balance 2-2-2-2 [...]

Strength Floor press Heavy 3 Workout 3 RFT 2 Wall walks 10 DB Snatch - R 10 DB Push press - R 10 OH lunge [...]

Workout 20 min AMRAP 10 Power cleans (135/95) 20 Deadlifts (135/95) 30 Sit ups 60 Double unders **Following up "Murph" with some barbell work after [...]

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) From WODwell- [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow for "Murph"!