STRENGTH/SKILL

A. Back Squat:

3x8 across at last weeks tough set of 8 reps;

Build up first, then 3 sets across. rest ~2 min after each set

F: 30x1 tempo

P: no tempo

S: no tempo

WOD

B. "Muscle Murph"

15 min ARMAP

Run 200m

Max Rep Unbroken Strict Pull Up

Max Rep Unbroken Push Up

Max Rep Unbroken Wall Ball

F: Ring Row + Push Up + Lighter load WB

P: as rx

S: Strict Ring Muscle Ups + Strict HSPu + 30/20 WB

any pause with wall ball constitutes a break! score is total reps combined.