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4 rounds for time:400/500-m row5 wall walks

Rest day

Partner / Team MURPH For time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run– All reps are shared, including[…]

METCONAMRAP 15:100-m single-DB suitcase carry (15/22.5 kg)15/20-cal bike30 alternating DB hang snatches SKILL WORKPost-workoutEMOM 6:1 Turkish get-up/arm–[…]

Rest day

SKILL WORKPre-workout3-5 sets:5 deadlifts– Build to workout weight or slightly heavier. METCON10-9-8-7-6-5-4-3-2-1 reps for time:Deadlifts (155/225 lb)Handstand

METCON5 x 2:00 rounds:6 shuttle runsMax bar muscle-ups– Rest 1:00 between rounds.– 1 shuttle run is 25[…]