Strength

Front Squat 4×15 @ 55%

MetCon

10 Rounds of:

4/6 Calorie Assault Bike

4 Tuck Jumps

3×25′ Shuttle Run

4 SA DB Snatch (35/50#)

3×25′ Shuttle Run

4 Burpees

3×25′ Shuttle Run

-90s Rest-

MetCon

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

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Strength

On Every 3rd Minute (Ascending Weight) For 15 Minutes Perform:

5 Thrusters

-> Start @ (65/95#)

MetCon

For Time

30 Calories Assault Bike

15 Deadlifts (125/185#)

24 Calories Assault Bike

12 Deadlifts (125/185#)

18 Calories Assault Bike

9 Deadlifts (125/185#)

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10am – Warm Up

1030am – WOD Starts (2 Hour Time Cap)

12pm – BBQ/Beers

-> If you don’t want to do “Murph” but want to come hang out and support those who are performing it, please feel free!!!

-> If you know someone crazy enough to want to join in and complete “Murph” with The Herd, feel free to invite them, everyone is welcome!!!

-> I’ll supply Burgs/Dogs, please bring whatever food you would like!!!

LETS GOOOOO!!!

Lift

4 Sets (Ascending Weights) of:

“Big Clean Complex”

High Hang Clean

Hang Clean

Clean

Push Press

High Hang Clean

Hang Clean

Clean

Push Jerk

High Hang Clean

Hang Clean

Clean

Split Jerk

–> Dropping The Bar AFTER The Overhead Movements Is Permitted

–> Power OR Squat Clean Is Permitted

MetCon

For Time:

150 Box Hops (20/24″)

-> Athletes MUST Jump!!!

[10 Minute Time Cap]