FITNESS
A1. Strict pull-ups
6×1; Rest 1 min
A2. DB Z press
6×6; Rest 1 min

Training notes:
•Use assistance as necessary on pull-ups to keep them unbroken.
•Shoot for heavier than last week – fewer reps.
Record reps completed and weight used.

B. For time:
800m run
-Into
3 rounds:
15 ball slams
15 air squats
-Into
800m run
-Into
3 rounds:
15 ball slams
15 air squats
-Into
800m run

Training notes:
•Running and bodyweight exercises should start to prep folks who are planning on doing Murph.
Record reps completed on each AMRAP.

PERFORMANCE
A1. Kipping pull-ups
3xAMRAP (-3-5); Rest 30s
A2. Push-ups, hand-release
3x45s AMRAP; Rest 2 min

Training notes:
•Leave 3-5 reps in the tank on each set of kipping pull-ups. Should be tough and there will be attrition – but goal is not to completely fall apart.
•Protect your hands!
Record reps completed.

B. For time:
800m run
-Into
5 rounds:
5 toes-to-bar
7 push-ups
9 squats
-Into
800m run
-Into
5 rounds:
5 toes-to-bar
7 push-up
9 squats
-Into
800m run

Training notes:
•20 min cap.
•Running and bodyweight exercises should start to prep folks who are planning on doing Murph.
Record time.