Be sure to log your Murph results in Wodify!



Banded Deadlifts: Use 60% of best DL in weight + band:
-12 min. every 90 sec. perform 4 DL

8 Rounds for Time:
100M Sprint
7 Hang Power Cleans (135/95)
7 Shoulder to Overhead (135/95)
1 Minute Rest


Blocks Above Knee: Clean + Jerk dip: 60/3+1, 70/3+1, 75/3+1, 80/3+1*4 sets, every 2 minutes

3 sets e/ arm – start light and build as able, focus on stability, not load:
5 strict KB press + 5 lunge steps w/ KB OH + 5 strict KB press

Death By Strict + kipping HSPU,
1+1, 2+2 etc.


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