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Cardio- Murph Prep WOD (34 min total)10:00 min AMRAP200m run10 pullupsrest 2 min10:00 AMRAP200m run20 pushupsrest 2 min10:00 AMRAP200m run30 airsquats score is total rounds 6/5: as written, 4/3: bands, hybrid/knee PU 2/1: ring rows, elevated PU

E2:30MOM x5 Back rack lunges6 per side (12 total) B. 3 sets8-10 barbell glute bridges/hip thrusts (pause 2 sec at top)10 tempo goblet squats (3 sec down, 1 pause, explode up)10/leg DB single leg RDL

Partner Andi For Time (30 min cap)200 Hang Power Snatches (45/35)200 Push Presses200 SDHP200 Front Squats 6/5: 45/35 lb barbell4/3: 45/35 lb barbell and only 150 reps of each2/1: 35/15 lb barbell and only 100 reps each

A. Every 2:30×5 rounds 8 DB bench press10 SA DB row (5 per arm)20 DB curls

CF Games Workout (modified ofc): Shuttle to Overhead 0-3:00 min400/300/200m run (Levels 6/5,4/3,2/1)Max Jerks @80-85% 1RM PP in remaining timerest 1 min 4:00-9:00 minutes600m/400m/300mMax Jerks @80-85% 1 RM PPrest 1 min 10:00-17:00800m/600m/400mMax Jerks @80-85% Heavy is goal Runs should take majority of time, but still want to have :45-:60 sec to lift Level 6: 185/125,

Elizabeth (12 min cap)21-15-9CleansRing Dips Level 6: 135/95, ringsLevel 5: 115/85, rings with bands, p barLevel 4: 95/65, Box dips with two boxesLevel 3: 75/55, Box dips with toe assistLevel 2/1: 45/35, reverse bench/box dip~50% of clean 1 RM AccessoryEMOMx8Min 1: 30 sec hollow hold into 30 sec plankMin 2: 20 flutter kicks (10 ea

Lower strength A. Backsquat x Jump LungeE2:30 x 8 rounds5x BS @ 35% + 8 jump lunge5x BS @ 45% + 8 JL5x BS @ 55% +8 JL3x BS @ 65% +8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JLAMRAP BS @ 75% +

Lower strength A. Backsquat x Jump LungeE2:30 x 8 rounds5x BS @ 35% + 8 jump lunge5x BS @ 45% + 8 JL5x BS @ 55% +8 JL3x BS @ 65% +8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JLAMRAP BS @ 75% +

Team WOD 30 minute AMRAP 1 partner runs a 400m while partner 2 does max rounds cindy (5/10/15).*Goal is to be doing Cindy for 1:30-2+ min at a time. Strict pullups. Training for longevity herePartners can do different levels. Score is rounds of cindy completed Level 6: wt vest, as prescribedLevel 5: 400m, regular strict

Upper Strength: E2:30MOM Push Press x 3 @ 65%, 70%, 75%, 80%Push Jerk x 2 @ 70%, 75%, 80%, 85%Split Jerk x 1–2 @ 75%, 80%, 85%, 90% B. 3 RFQ10 DB Reverse Flys10 DB Y-T-Ws (all 3 = 1 rep)