Some More Murph Work

Then 8 Minute AMRAP of:
20/14 Calorie Row
10 Ring Push-ups
10 Chest-to-Bar Pull-ups

Split Jerk 3-2-1-1-1

Split Jerk for load:
#1: 3 reps @65%
#2: 2 reps @70%
#3: 1 rep @75%
#4: 1 rep @80%
#5: 1 rep @85%

Bear Down Tuesday

10 Minute AMRAP
100′ Bear Crawl
15 Sit-ups
20 Box Jumps (24/20)

Endurance WOD (7:45am)

Partner WOD in the Sun:
1 Mile Partner Run

Then 2 Rounds of:
20 Chest-to-Bar Pull-ups
30 Box Jumps (24/20)
40 Push-ups
*1 Partner working at a time

1 Mile Partner Run

Community WOD (10:00am)

Partner WOD in the Sun:
800 Meter Partner Run

Then 2 Rounds of:
20 Pull-ups
20 Box Jumps (24/20)
20 Push-ups
*1 Partner working at a time

800 Meter Partner Run

3 Position Squat Clean

5 Sets of:
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
*Build from 50%-80% of squat clean 1RM throughout all 5 sets

HSPU Practice

15 Minutes of Handstand Push-up Practice (kipping)
*If you have HSPUs, 3 max sets with lots of rest in between
*Score is largest unbroken set

Row & Press

21-15-9
Calorie Row
Push Press (75/55)

Rx+ (95/65)

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